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how to distinguish between normal signals from a recerving hamstring tear and signals that indicate that the current activity is doing additional damage

Question: how to distinguish between normal signals from a recerving hamstring tear and signals that indicate that the current activity is doing additional damage

Short background: older guy-49. Very active; still hike/ski Tuckermans in the spring; hard core road biking/running/load-bearing hiking. do both speed and endurance training (but no quick accelerations)
Injury occured running bases (with first step) after 10 days of relatively low activity. I knew i was tight and was actually intentionally running slow so as to not pull/tear anything. Though I have no idea if this is possible it felt like I had misjudged where the ground was and so made contact with it prematurely ??

From the bleeding above the knee (and the sprint-based injury itself) i definitely tore parts of the hamstring family of muscles. from pattern of blood accumulation (V shaped above back of knee) and fact that it was never painful to lift lower leg in "reverse curl" as in trying to touch buttocks with heel i assumed I tore the medial muscle tissue. Also no visible bunching of muscle fiber at glute or knee. But a fair amount of blood (purple zone the size of the palm of my hand)

After 10 days of self misdiagnosis and mistreatment (thinking that all pain-free range of motion was good) and fairly high tolerance for pain did stretches and moderate biking until I finally connected with a PT guy and stopped all that. Most probably I increased the original tears during those first ten days.

I am committed to doing no more damage even if that means not using the leg for 2-3 weeks (I really really want to heal)

So here's question 1:

I am trying to do activity that at least gets blood into the hamstring; minimal activity for now. When I walk, for example, even walking very very slow, I can feel a tightness/soreness/minor localized inflammation?? wihtin the hamstring. Is this a normal signal that the hamstring will send me simply telling me that there is new/tight/ muscle tissue being formed, and thus that activity that produces this kind of signal is fine..... Or is any signal of tightness/soreness/localized inflammaiton a sign that too much load is occuring for the injured area and what I'm feeling is new tearing (or impending tear)in which case it's a sign to stop.

Question 2: Are there any leg exercises that I can do to strengthen adjacent muscles? Calf raises? Seated Quad extensions?

Thanks very much.

Erik