Lower Extremity • Grounded Movement Library

Sural Nerve

The sural nerve is a sensory nerve (not motor) that supplies the outer calf, outer ankle, and outer edge of the foot. When irritated, it often presents as burning, zapping, or surface-level sensitivity rather than weakness.

Sensory nerve Outer calf / ankle / foot Footwear & load sensitive

Sural Nerve Anatomy (Quick + Useful)

The sural nerve is formed from branches of the tibial and common peroneal nerves, most commonly carrying fibers from S1–S2. It travels down the back and outer portion of the calf, passes behind the outer ankle, and continues along the outer edge of the foot.

What it does

  • Sensory only — it does not control muscle strength
  • Supplies sensation to the outer calf, outer ankle, and lateral foot

What it feels like when irritated

  • Burning, buzzing, or “zapping” along the outer calf or ankle
  • Surface-level sensitivity to touch, socks, or footwear
  • Often worsens with walking, running, or shoe pressure
Translation: If strength feels normal but the outer calf/ankle feels irritated, sensitive, or electrically uncomfortable, this is often a sural nerve pattern.

Sural Nerve Glide (Your Video)

This glide supports smooth motion of the sural nerve along the outer calf-to-foot pathway. Because this nerve is sensory, movements should be especially gentle.

How to use it

  • Reps: 5–8 (often fewer is better)
  • Sets: 1–2
  • Speed: slow and controlled
  • Rule: stay below sharp or electric sensations
Important: Because this is a sensory nerve, aggressive stretching or forcing range often makes symptoms worse. Less is more.

Clinical Pearls (What I see most)

  • Sural nerve symptoms often worsen with shoe pressure, stiff heel counters, or tight socks.
  • People often describe this as “calf tightness,” but the sensation is usually more superficial and electric.
  • If rolling the calf makes symptoms worse, think nerve sensitivity — not muscle restriction.
  • Running or long walking distances often aggravate this nerve first.

Common mistakes

  • Aggressive calf stretching or foam rolling
  • Ignoring footwear contributions
  • Pushing reps when symptoms are already reactive

Pregnancy & Postpartum Note

During pregnancy and postpartum, swelling and changes in gait can increase irritation along the outer ankle and foot. Sural nerve symptoms may feel more reactive during these phases.

  • Avoid tight socks, compression, or stiff shoes during flares.
  • Use fewer reps and smaller glide ranges.
  • Pair glides with gentle walking rather than long static stretches.
Postpartum tip: If symptoms flare while carrying baby or standing for long periods, footwear choice and gradual return to load matter more than stretching.

Progression (What we add next)

One glide is enough to start. As your tolerance improves, progress like this:

  • Step 1 (Now): Sural glide daily (5–8 reps)
  • Step 2: Add gentle ankle mobility 3–4x/week
  • Step 3: Gradually reintroduce calf strength without symptom flare
  • Step 4: Return-to-walking/running plan if load-related
Readiness check: If the glide feels easier and symptoms calm within 24 hours, you’re ready to progress.

Educational content only. If you develop spreading numbness, unexplained swelling, or worsening symptoms without improvement, seek medical evaluation.