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TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab AA
Trainer's Eye
Phase 5 · Return to life · Session AA

Impact.
Only on a leg
that passed the tests.

The first impact of the programme — earned by the calf that can now do its reps.

  • AAsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Ten per cent is the line

A strength or hop difference of more than about ten per cent between legs is usually unfinished rehabilitation.

Strength returns last

Pain usually settles first, then sensation, then strength. Training through that gap is what stops a permanent deficit.

Balance suffers

Nerve involvement blunts position sense in the leg. Single-leg balance retrains it and is trained in every phase.

Three couplets · two rounds · twelve minutes · symptoms moving up, not down

A

Bounce

Pogo hops + ankle stiffness hops
A1

Pogo hops

60 s · slow reps

Knees almost straight; bounce off the ankles with the quietest contact you can make.

Easier heel raises  ·  Harder higher

R1R2—
A2

Ankle stiffness hops

20 reps · ×2

Tiny fast hops on the spot; the ankle barely bends and the heels never touch.

Easier slower  ·  Harder one leg

R1R2
B

Land

Drop to landing + single-leg landing hold
B1

Drop to landing position

60 s · slow reps

From tall, drop quickly into a quarter squat and freeze — hips back, knees over the toes.

Easier slower drop  ·  Harder from the toes

R1R2—
B2

Single-leg landing hold

5 × 8 s/side · ×2

Hop once and freeze — hip back, knee over the toes, pelvis level.

Easier two-foot landing  ·  Harder bigger hop

R1R2
C

Balance

Single-leg balance + hop and stick
C1

Single-leg balance with head turns

60 s · seconds held

On one leg; turn the head slowly side to side and count the seconds held.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
C2

Hop and stick

8/side · ×2

One small hop forward onto one leg; hold two seconds, step back, repeat.

Easier step forward  ·  Harder further hop

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Walking distance and sitting time are the two numbers that matter. Track both weekly.
  2. Impact last, and only on a leg that passes the strength tests.
  3. Any return of pain travelling below the knee: drop back one phase and hold.
  4. Keep two sessions a week for life. Recurrence is common and preventable.

Tick it off

MovementRound 1Round 2Best
A1Pogo hopsslow reps in 60 s —
A2Ankle stiffness hops20 reps
B1Drop to landing positionslow reps in 60 s —
B2Single-leg landing hold5 × 8 s/side
C1Single-leg balance with head turnsseconds held —
C2Hop and stick8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-AA