Stop activity immediately
Rest the hamstring
Apply ice for 15–20 minutes every 2–3 hours for the first 48 hours
Use compression with an elastic bandage or wrap
Elevate the leg when possible
Avoid stretching the injured muscle early on
Avoid massage in the first 48 hours
Take over-the-counter pain relief if safe for you
Resume gentle movement only when pain allows
Start light range-of-motion exercises after the acute pain eases
Begin gradual strengthening as symptoms improve
Return to sports or running only when pain-free and strength is restored
See a doctor if you cannot walk, have severe swelling, a popping sensation, or worsening pain
Get urgent care if there is major bruising, deformity, or numbness