For hamstring injury in what sequence do you use ice and heat? I started feeling tightness from my leg work outs sat night , come sunday my left hamstring stiffened up after sitting and considerable pain behind the knee up to hip which that side of hip was tender to sit. I elevated with ice every couple hrs 20 min. and ibuprofen every 6hrs sun and mon . Should I use heat also and when will I know to gently exercise it? Thanks Rick