Stop the activity that caused the injury
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
Take over-the-counter pain relievers if safe for you
Avoid stretching or massaging the muscle in the first 48 hours
Begin gentle range-of-motion exercises after pain starts to improve
Gradually return to walking and normal activity
Start light strengthening exercises when pain allows
Avoid running, jumping, or heavy exercise until fully healed
Seek medical care if you cannot walk, have severe swelling, or suspect a tear
See a doctor if pain is not improving after a few days