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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.
A Dr. Grant Cooper, MD , Physical Medicine & Rehabilitation, answered. To strengthen your hamstrings, lie face down on a padded exercise bench so that your legs dangle off the side and you can hold onto the ends of the bench for support. Your bed can serve this purpose if you don't have a bench at home.