Stop running, sprinting, jumping, and heavy lower-body lifting
Rest the hamstring for the first 24–72 hours
Apply ice for 15–20 minutes every 2–3 hours during the first 48 hours
Use compression with an elastic wrap or compression shorts
Elevate the leg when possible
Take over-the-counter pain relief only if safe for you and approved by a clinician
Avoid aggressive stretching early on
Begin gentle pain-free range-of-motion exercises as soon as tolerated
Start light isometric hamstring contractions when pain allows
Progress to easy strengthening exercises gradually
Add glute, core, and hip strengthening during recovery
Return to walking normally before attempting faster activity
Resume jogging only when you can do it without pain
Increase training load slowly and avoid sudden speed work
Warm up thoroughly before exercise
Stay hydrated and maintain adequate protein intake
Get evaluated by a healthcare professional if pain is severe, swelling is significant, bruising is extensive, or walking is difficult
Seek medical care if symptoms worsen or do not improve within 1–2 weeks