Hey Shark, thanks mate!
Yeah, that's exactly where I'm at now. Lots of boring core work and light weights.
For almost a month it was nothing but stretching and rehab exercises. I've finally managed to get back to training regularly, but the core work and mobility stuff are staying. Right now I'm just running a basic PPL split with very light weights.
Leg day is pretty limited thougt,mostly leg extensions, leg curls and different leg press variations. I'm honestly scared to squat right now.
The thing that annoys me the most is that after years of grinding my legs had finally started growing... and now I'm probably heading back to chicken legs.
I just don't want to end up looking like a chubby bitch, so the diet is back on point. I'm even thinking about throwing in 2 mg of reta just to help maintain my physique, since my overall calorie expenditure is going to be way lower.
Cardio is another issue. No running, jumping, hill walking or stair climbing. The elliptical is actually okay, but even that I can't really push hard yet.
To answer your questions, I'm 33, and the herniation is at S1. Right now it's mostly just a sharp pain now and then. I can walk normally again, but running is still out of the question. I've regained the strength in my leg and I'm not dragging it anymore. I can even stretch it now, which was completely impossible at the beginning.
When I went to the ER, my whole leg was twitching uncontrollably. The muscles were contracting and relaxing on their own, it looked pretty nasty and the pain was insane.
I'll post a video below of what my calf was doing, but it was actually happening throughout the entire leg.
As for training, isolated exercises seem to be fine, but anything that puts a big load on my spine, deadlifts, squats, even bench press is still off the table. I'm really hoping I can avoid surgery, but so far it feels like I'm heading in the right direction.
One positive thing though I recently changed jobs. I finally got out of the highstress sales environment and into a much calmer field where I don't have to deal with people all day. My cortisol has dropped massively, so stress and sleep are finally in a really good place. Hopefully that'll help speed up the recovery too.
I'm actually thinking about turning this whole recovery into a log and documenting everything from rehab back to heavy lifting. Maybe it'll help someone else who's going through the same thing.
Good morning Beefym!
Mate, first of all, the fact that you went from leg twitching, insane nerve pain and not being able to stretch it… to walking normally again and training lightly is already a huge sign that things are moving in the right direction.
But I’ll say this very clearly: don’t let the improvement trick you into rushing.
S1 nerve involvement is not something to “test” with ego. The moment you start thinking “maybe I can squat light” or “maybe deadlifts are fine now”, that’s where people set themselves back months.
Right now your goal is not to build legs. Your goal is to earn the right to train legs hard again.
Leg extensions, leg curls, controlled leg press variations, mobility, core work… boring as hell, yes. But that boring work is literally the bridge back to heavy training. You’re not being a clown with 4 kg lateral raises or 5 kg curls. You’re rebuilding the machine.
And honestly, I’d rather see you do 12 clean weeks of boring rehab and come back strong than 2 weeks of feeling brave and end up back at zero.
About the diet and Reta: I understand the fear of getting softer, especially when training output drops. But be careful using Reta as an emotional control tool. If appetite is genuinely becoming hard to manage, a low dose can make sense, but don’t crash food too hard now. Healing needs calories, protein, minerals and sleep. You want a controlled diet, not starvation.
I’d keep it
simple:
High protein every day
Moderate deficit, not aggressive
Easy cardio only if it doesn’t flare symptoms
No spinal loading for now
No running, no jumping, no ego tests
Track symptoms the next morning, not just during the session
The next-day reaction matters more than how it feels in the gym.
For cardio, if elliptical is tolerable, use it gently. Don’t chase heart rate. Just move blood, keep conditioning alive and let the nerve calm down. Recumbent bike may also be worth trying if it doesn’t irritate the area.
Also, changing jobs and lowering stress is massive. People underestimate this, but high stress keeps the nervous system angry. If sleep is improving and cortisol is lower, that may help your recovery more than any supplement.
And yes, you should absolutely turn this into a recovery log (LETS DO IT!!!
)
Not because it’s dramatic, but because it’s useful. A lot of lifters are going through the same thing in silence, terrified they’ll never be strong again. Seeing someone document the boring middle part, rehab, setbacks, small wins, first normal leg day, first real press, first heavy set again… that has real value.
One serious note: if you get returning leg weakness, numbness getting worse, loss of bladder or bowel control, or numbness in the saddle area, don’t “monitor it”, go straight to a doctor. That’s the line where bodybuilding mentality needs to shut up and medical reality takes over.
But from what you wrote, it sounds like you’re on the right track.
Don’t worry about chicken legs yet.
Win the nerve first.
Win the movement second.
Win the muscle later.
The muscle will come back. The priority now is making sure your spine lets you keep doing this for the next 20 years.
Keep it strong and up mate!!!
Shark
