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

Thirty sessions.
Symptoms up.
Numbers up.

Graduation: nerve sensitivity, walking, sitting, calf strength and hop symmetry — every number side by side.

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

Tracking beats guessing

Walking distance, sitting time and straight-leg raise height are three numbers that tell you more than how the day felt.

Ten per cent is the line

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

Recurrence is common

Around a third of people have another episode within a year. What happens between episodes decides it.

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

A

Nerve

SLR final + slump final
A1

Straight-leg raise — final test

60 s · slow reps

Raise to the first symptom; compare with every previous phase and note both legs.

Easier bend the knee slightly  ·  Harder higher

R1R2—
A2

Slump test — final

10 reps · ×2

Slumped sitting, knee straightened to the first symptom; compare with session 12.

Easier less slump  ·  Harder fuller slump

R1R2
B

Tolerance

Walking final + sitting final
B1

Walking tolerance — final

60 s · steps to beat

Walk until symptoms start or the minute ends; compare with every previous test.

Easier shorter  ·  Harder further

R1R2—
B2

Sitting tolerance — final

1 × max · ×2

Sit upright until symptoms start; compare with sessions 12 and 24.

Easier shorter  ·  Harder longer

R1R2
C

Strength

Heel raise final + hop test
C1

Heel raise — final test

60 s · slow reps

Maximum clean single-leg heel raises in 60 s each leg — within ten per cent is the target.

Easier fingertips on a wall  ·  Harder backpack on

R1R2—
C2

Hop for distance test

6/side · ×2

Hop as far as you can and stick it; measure both legs and compare.

Easier hop and step down  ·  Harder further

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
A1Straight-leg raise — final testslow reps in 60 s —
A2Slump test — final10 reps
B1Walking tolerance — finalsteps in 60 s —
B2Sitting tolerance — final1 × max
C1Heel raise — final testslow reps in 60 s —
C2Hop for distance test6/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-AD