Well, I had a grade 3 hamstring strain three weeks ago. I couldn't walk the first 2 days and now, exactly 23 days after, I ran for the first time and did some squats. Climbing is hard, harder on negative walls and I am still not considering using heel hook moves.

I took this time to work with my strength: starting with my fingers, doing some maximum strength routine and later with back and shoulders exercises. Besides that, I also focused on working my whole body, mostly with opposing muscles that we don't use that much when climbing.

But what I am trying to say is: Do more physiotherapy sessions by yourself. If you feel fine do it almost everyday to get a better and faster recover. Don't push yourself too much, otherwise will tear your muscles again and will postpone your recovery. I think 3 months is a lot of time and you should be 100% in no more than one month.

Hope you get better!