About a year ago, I was dancing at practice and did a kick which strained my biceps femoris. At the time I did not know this and continued to dance. Well now it has caught up with me. What are some stretches I could possibly do to help the pain I get in my biceps femoris when stretching?

How many times a day should I ice this area and how long? How long should I do biceps femoris excercises a day?

FYI I have dance tryouts in April so that gives you an idea of how long I have to heal this muscle. Please help me!