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Hamstring · Timeline

Hamstring Recovery Timeline: Week by Week

A realistic, week-by-week recovery timeline for hamstring — what to do at each stage and when to expect to run again.

Realistic Recovery Window

Most runners recover from hamstring in 8-12 weeks if the early stages are respected. Pushing through doubles the timeline.

Days 1-3: Protect and de-load

  • Walking only
  • Compression sleeve
  • Begin isometric hamstring holds

Week 1: Restore range

  • Light Romanian deadlifts
  • Easy aerobic running if pain-free
  • Glute bridges daily

Weeks 2-4: Build eccentric strength

  • Nordic curl progression
  • Add strides at submax effort
  • Continue strength 2-3x/week

Weeks 4-8: Return to full speed

  • Build sprint volume progressively
  • Maintain Nordic curls year-round

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