Stop all running, sprinting, stretching, and lower-body training immediately
Use crutches if walking causes pain or limping
Apply ice for 15–20 minutes every 2–3 hours for the first 48 hours
Use compression with an elastic wrap or hamstring sleeve
Elevate the leg when resting
Take over-the-counter pain relief only if safe for you and approved by a clinician
Avoid heat, massage, and aggressive stretching in the first 48–72 hours
Get evaluated by a doctor or sports medicine clinician as soon as possible
Follow a guided rehab plan from a physical therapist
Begin gentle range-of-motion work only when pain allows
Progress to isometric hamstring exercises when cleared
Progress to strengthening exercises gradually
Return to sport only after pain-free walking, full strength, and medical clearance
Seek urgent care if there is severe swelling, a visible deformity, inability to bear weight, or a sudden pop with major bruising