Most Popular County Pages. 1  Memphis Area - Shelby County. 2  Nashville Area - Davidson County. 3  Knoxville Area - Knox County.  Chattanooga Area - Hamilton 1  County. Murfreesboro Area - Rutherford County.
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.
Being able to touch your toes requires low back, hamstring, and calf flexibility. By statically stretching each of these 3-5 times per week youâll slowly start to see improvements in your flexibility, and eventually be able to touch your toes. To statically stretch your hamstrings, lie on your back and pull lift your thigh so it is perpendicular to the ground. Now, slowly extend your knee, lifting your heel to the ceiling. You should feel a stretch in the back of your leg. Hold this for at least 30 seconds, and repeat 2 more times. Then, switch legs.