Stop the activity that caused the pain
Rest the hamstring
Apply ice for 15 to 20 minutes every 2 to 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 relief if safe for you
Avoid stretching or massaging the area right after injury
Begin gentle movement once pain starts to improve
Gradually return to walking and normal activities
Do light hamstring strengthening only after pain decreases
Use heat only after the first 48 to 72 hours if swelling is gone
Return to sports slowly and only when fully pain-free
See a doctor if you cannot walk, have severe swelling, or hear a pop
See a doctor if bruising is extensive or pain is not improving
Follow physical therapy if recommended