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Hip Flexor · Timeline

Hip Flexor Recovery Timeline: Week by Week

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

Realistic Recovery Window

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

Days 1-7: De-load

  • Stop sprint and hurdle work
  • Easy aerobic only
  • Begin isometric hip flexor holds

Weeks 1-2: Restore range

  • Hip mobility daily
  • Psoas marches and dead bugs
  • Glute strength to share load

Weeks 2-4: Rebuild speed

  • Add strides at submax
  • Continue strength
  • Reintroduce hill work

Weeks 4-6: Full return

  • Return to sprint and hurdle work progressively

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