Best Treadmill Workouts for Hamstring Injury Recovery

Key Takeaways

• Treadmill workouts offer a safe, controlled environment for hamstring injury recovery.
• Starting with low-impact walking and gradually increasing the intensity can help avoid re-injury.
• Incline walking and interval training can help build strength as your recovery progresses.
• SOLE treadmills—with their cushioned decks—minimize joint impact and support effective rehabilitation.
• Listening to one’s body and increasing the difficulty of workouts gradually leads to the best results.

Best Treadmill Workouts for Hamstring Injury Recovery

Recovering from a hamstring injury can be a slow process—but with the right approach, you can regain your strength safely. The hamstring muscles, located at the back of the thigh, are essential for walking, running, and jumping. Treadmill workouts provide an ideal environment for recovery, allowing you to control intensity and progression.

In this guide, we’ll explore how treadmill exercises can help you recover from a hamstring injury effectively and safely.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Product SOLE Treadmills: Starting at $1,199.99, SOLE treadmills excel in ergonomic design, durability, and value. Equipped with advanced cushioning to minimize joint impact, powerful, quiet motors, and wide running surfaces, they suit any fitness level.

Why Use a Treadmill for Hamstring Recovery

Treadmills are an excellent tool for hamstring rehabilitation because they offer a controlled environment that can be easily customized. You can adjust the speed, incline, and duration of your workouts—tailoring your session to match your current recovery phase.

At SOLE, we design treadmills like the F63, F80, and F89 with features that support injury recovery. The cushioned decks reduce impact on your joints by up to 40%, helping to prevent strain on your hamstrings while maintaining comfort. Plus, the adjustable inclines and speeds allow you to gradually increase the intensity of your workouts as you rebuild strength.

Before starting any treadmill workouts, ensure the initial pain has subsided and you can walk comfortably. It’s always important to consult your physical therapist to know when it’s safe to start exercising.

Recommended Workouts

Low-Impact Walking (Early Recovery)

Start with gentle, low-impact walking to ease your hamstring into movement. Set your treadmill at a slow speed—around 1 to 2 mph—and focus on maintaining proper form. Walking for 10 to 15 minutes per session helps promote blood circulation—essential for healing. Gradually increase the duration of your walks as your body adapts.

SOLE treadmills like the F63 offer quiet and smooth performance, perfect for long recovery sessions. Its speed range allows you to make fine adjustments, so you can progress without pushing too hard.

Incline Walking (Building Strength)

Once your hamstring feels stronger, introduce incline walking. Set the incline to 1-2% at first, and walk for 15-20 minutes. This engages the hamstring muscles more intensely without adding the stress of running.

The SOLE F80—with its 15 levels of incline—lets you challenge your muscles safely. The deck cushioning ensures you can focus on your workout without worrying about joint pain.

Gentle Interval Training (Advanced Recovery)

For those further along in recovery, interval training is an effective way to build endurance and strength. Start with short intervals—1 minute of brisk walking followed by 2 minutes of slow walking. Gradually increase the intensity of the brisk intervals as your hamstring continues to heal.

The SOLE F89 is perfect for intervals. Its 21.5” touchscreen display helps you easily track your progress and stay motivated during your workout.

Eccentric Exercises (Improving Flexibility)

Eccentric exercises—where muscles lengthen under tension—are key to preventing re-injury. On a treadmill, you can perform these by walking slowly while focusing on controlled movements, allowing the hamstrings to stretch and strengthen.

The cushioned decks on all SOLE models ensure even during eccentric exercises, the impact on your hamstrings is minimized, giving you a safer recovery experience.

Stay-Safe Tips During Hamstring Recovery

• Listen to Your Body: Don’t rush the process. If you feel any pain, stop and consult your physical therapist.
• Focus on Form: Proper posture is key to avoiding compensation injuries during recovery.
• Increase Gradually: Start with short sessions and gradually build up intensity and duration.
• Use Safety Features: SOLE treadmills come with emergency stop features and intuitive controls to help you stay safe during your workouts.

Recover Gradually, Prevent Re-Injury

Recovering from a hamstring injury requires patience, but with a structured approach, you can regain your strength and prevent re-injury. Treadmill workouts provide a safe, controlled environment where you can progress at your own pace.

By starting with gentle walking and gradually increasing incline, intensity, and incorporating eccentric exercises, you can effectively rebuild your hamstring muscles. Always remember to listen to your body and focus on proper form.

Ready to Recover with SOLE?

At SOLE, we understand the importance of proper recovery. That’s why we’ve designed treadmills—like the F63, F80, and F89—with advanced features to support every phase of your rehabilitation. Our cushioning reduces joint impact, and customizable settings let you adjust incline and speed to match your needs.

Ready to start your recovery? Explore the SOLE Treadmill collection and find the right fit for your rehabilitation journey.

Frequently Asked Questions (FAQ)

How soon can I start using a treadmill after a hamstring injury?
You can start treadmill workouts once the initial pain subsides and you can walk comfortably. Begin with low-impact walking to ease your hamstring into movement, ideally setting the treadmill at a low speed. It’s important to consult your doctor or physical therapist to ensure it’s safe to begin.

What treadmill settings are best for hamstring recovery?
The best settings for hamstring recovery include starting with a slow speed of 1-2 mph and gradually increasing as you feel more comfortable. Begin with flat walking and, as your hamstring strengthens, introduce a slight incline (1-2%).

Is walking on an incline beneficial for hamstring recovery?
Yes, walking on an incline is beneficial as it engages the hamstring muscles more intensely without the stress of running. Start with a slight incline (1-2%) to safely strengthen your hamstrings. SOLE treadmills like the F80 offer 15 levels of incline, helping you gradually challenge your muscles​.

How can I ensure I’m using the treadmill safely during recovery?
To use the treadmill safely during recovery, focus on proper posture and controlled movements. Start with short sessions and gradually increase the intensity. SOLE treadmills come with emergency stop features and intuitive controls, making it easier to stay safe during workouts.

Are SOLE treadmills suitable for hamstring recovery?
Yes, SOLE treadmills are ideal for hamstring recovery. Models like the F63, F80, and F89 feature cushioned decks that reduce joint impact by up to 40%, minimizing strain on the hamstrings. They also offer adjustable speed and incline settings, allowing you to tailor workouts to your recovery needs​.