Stop activity immediately
Rest the leg
Apply ice for 15–20 minutes every 2–3 hours for the first 48 hours
Use compression with an elastic bandage or thigh wrap
Elevate the leg above heart level when possible
Avoid stretching the hamstring early
Avoid massage in the first 48 hours
Use crutches if walking hurts
Take over-the-counter pain relief only if safe for you
Start gentle range-of-motion exercises when pain begins to improve
Begin light strengthening only after pain decreases
Return to sport gradually
See a doctor or physiotherapist for a proper diagnosis
Get urgent medical care if you cannot walk, have severe swelling, a pop at injury time, or major bruising