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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.
This is NOT an easy exercise, but it's amazing for your hamstrings. It's like doing a Superman or Back Hyperextension, but using your hamstrings to do the work instead of your back. You'll need someone to hold your feet as you use your hamstrings to lower your body to the floor and pull back up.