Sciatic nerve Pain.

[OFR]

So I battle with small injuries all the time from Jiu Jitsu/BJJ and Lifting at the Gym..... My Knees had starting feeling " Good " so our gym just got a stair machine and I had been wanting to add some more cardio.....uggg I walked 10 Min... The next day I had a Pain in my ASS ! all the way down into my Calf ......I have been trying to stretch to help but Moth'a Fucker hahaha ! I am tight every where.... Never had this problem before.....IT has been going on 2 weeks now. any Advice ? thanks in advance.

[THX]

So I battle with small injuries all the time from Jiu Jitsu/BJJ and Lifting at the Gym..... My Knees had starting feeling " Good " so our gym just got a stair machine and I had been wanting to add some more cardio.....uggg I walked 10 Min... The next day I had a Pain in my ASS ! all the way down into my Calf ......I have been trying to stretch to help but Moth'a Fucker hahaha ! I am tight every where.... Never had this problem before.....IT has been going on 2 weeks now. any Advice ? thanks in advance.

Use bike instead or just walk. Look in to mckenzie exercises if that doesn't help, do the opposite --> cable tuck crunches.

[saku39]

So I battle with small injuries all the time from Jiu Jitsu/BJJ and Lifting at the Gym..... My Knees had starting feeling " Good " so our gym just got a stair machine and I had been wanting to add some more cardio.....uggg I walked 10 Min... The next day I had a Pain in my ASS ! all the way down into my Calf ......I have been trying to stretch to help but Moth'a Fucker hahaha ! I am tight every where.... Never had this problem before.....IT has been going on 2 weeks now. any Advice ? thanks in advance.

Sciatic pain is a symptom so it really depends what it causing it. From what you've posted my best guess is you're problem could be caused by lack of proper glute activation and being quad heavy. The reason I say this is because I have suffered from sciatica that sounds very similar to what you've described. BJJ can quite often be quite hard on the hip flexes/quads.

My suggestion is to stop doing quad exercises at the gym (squats, leg extensions and the like including using the stepper) for the time being. Do dead lifts with a trap/hex bar (takes pressure off the lower back which can also aggravate sciatica) and focus on making sure your shins stay vertical and knees don't fall forward throughout the lift keeping your weight on your heels. Keep the weight light and get the technique right. You also need to get stuck in to the hip, glute, lower back foam rolling/spikey ball then stretch, couch, piriformis and cobra stretch.

You should know after 4 weeks if that's the right way to go or not but it has certainly worked for me.