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Ice is better than heat for an acute injury during the first week. Most people stop icing after the first day or two unless they're very uncomfortable. No longer than 15 minutes at a time with a hamstring. If it were a toe or a finger, no more than 10 minutes as cases of frostbite have occurred. Always a good idea to place the ice in a plastic bag and place layers of paper or cloth towels between the bag and the skin. Remember RICE - rest, ice, compression, elevation. Generally 15 -20 min is maximum for icing an injury.
1 Repeat this exercise several times, then switch to the other side. 2  Strengthen your hamstrings with step-ups. 3  Stand in front of a raised surface and practice stepping up with one foot, then the other. 4  Repeat on both sides. Take a big step forward with your left foot, and lower your body toward the floor until your left leg is bent at a right angle. 2  Your back knee will lower until it is nearly touching the floor. 3  Repeat this exercise several times, then switch to the other side. 4  Strengthen your hamstrings with step-ups.