Stop running, sprinting, jumping, and heavy lower-body lifting
Rest the hamstring for the first 24 to 48 hours
Apply ice for 15 to 20 minutes every 2 to 3 hours for the first 48 hours
Use compression with an elastic wrap or compression shorts
Elevate the leg when possible
Take over-the-counter pain relief if safe for you
Avoid aggressive stretching early on
Start gentle pain-free range-of-motion exercises after the initial pain eases
Begin light isometric hamstring contractions as tolerated
Progress to strengthening exercises gradually
Return to activity only when walking, bending, and light jogging are pain-free
Warm up thoroughly before resuming sports
Stop activity and get medical evaluation if there is severe pain, swelling, bruising, a pop, or trouble walking