Avoid all stretching and exercises. Tk relaxing treatment in physiotherapy. Ultrasonic therapy and IFT treatment is better with rest

In my opinion u need to go for dry needling which is the best treatment for muscular sprain... which is done by a sterile needle inserted inramuscularly with no blood loss... after inserting a muscle twitch takes place by moving the needle to and fro... this technique has instant results to u will be fine in two or three sessions... followed by cold fermentation as there will be a feeling of needle prick after the technique...get well soon take care

Quadriceps strengthening exercises- Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, Hold for 3 secs. Repeat 10 times twice a day. Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day. Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise. Hamstring stretching Towel Hamstring Stretch Lie on the back, supporting the thigh with the hand or with a towel wrapped around it.. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds. Seated Hamstring Stretch While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds Repeat 3 times for each leg. Quadriceps strengthening exercises- Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, Hold for 3 secs. Repeat 10 times twice a day. Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day. Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise. Hamstring stretching Towel Hamstring Stretch Lie on the back, supporting the thigh with the hand or with a towel wrapped around it.. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds. Seated Hamstring Stretch While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds Repeat 3 times for each leg.

Hello there,,,,,whr exactly is it paining for you...i mean what is the location of the stretched muscle? Depending upon the site of pain and stretch,,,specific exercises and stretching regimes need to be carried out.

How many days done the injury? Take rest, some pain killer,  ice application. Also consult some Physio for stretching exercises

Kindly visit an orthopaedic  surgeon you need to undergo a proper physical examination kindly do not neglect .

If you are unable to put weight on the affected limb it might be something more than just a stretch. You may need physical examination by an orthopedic surgeon in person. By leg, in orthopedics, we understand the area between the knee and ankle. Usual injury in this region is mainly at the calf, so it may be a gastro-soleus complex injury. As suggested earlier rest to the part, cold fomentation etc. may help. Do not do local spray, ointments, gel application etc. and no massage please. That may aggravate the problem. Proper warming up and cooling down before any sporting activity is the key to avoiding such injuries. If you don't feel better in a day or 2 kindly consult your doctor in person.