Although l4/l5 torn annulus, first symptom 15mo ago was rt ankle/heel pain from sitting. Was runner too. Sciatic or ankle nerve treatment needed?

Both are the same. If after all the conservative modalities you have had and you are still having problems, then you have 2 options: 1: if symptoms are not too severe and you are able to tolerate them, then continue as you are; or 2: if numbness is getting severe ;/or weakness has developed, in the leg/foot, then you need to be seen by a spine surgeon urgently.