Running injury - really confused about what to do, please help!

[twolittleboysonetiredmum]

I posted a while ago about this but am a bit clearer on the issue now.
I pulled my hamstring whilst running approx a month ago now. It’s not severe and I’ve been able to walk etc through it. So from googling I’d guess it’s a grade 1. I’ve tried a few times to gently run/walk and it’s been uncomfortable afterwards but not sore. I normally run 30-40k a week and am finding not running really really difficult. I’ve done a few days of couch to 5k as a structured recovery. I’m just starting to doubt whether this is the right thing to do. I’ve totally rested up to now. It’s uncomfortable generally but only mildly. Can’t feel it when running but can walking.
Can’t afford a physio and doctor won’t refer. My question is, is it ok to be gently run/walking if it’s slightly uncomfortable or do I have to rest entirely until it’s totally gone? What about yoga and stretching? As that also makes it ache a bit but again, not painful. My logical brain says I should be doing something to increase blood flow to the area to help with healing. Argh!

I would recommend yoga as my physio said it would be good for my right hamstrings.

If it doesn't hurt you're probably ok to gently start increasing again. That's what I would do.

I've been out of action for 3 months with a back injury post marathon. I'm so exited to get going again!!

Excited!

Cheers for replying. I’ve been doing some adriene via YouTube to help. It does make it uncomfortable but that’s ok isn’t it? I think that’s my confusion - if it’s not painful I can use it right? Even if it’s uncomfortable?
Excited for you, take it easy though!!

I'm a relatively novice runner but hurt my knees during a run this spring. I'd also had hamstring pain for a couple of years too, although not caused by running. I had a couple of sessions with a physio who diagnosed me with a weak arse and specifically weak hips, and overcompensating hamstrings. Having had a break from running plus doing my daily hip strengthening both my knees and my hamstrings are now pain-free. He said that stretching was ok but not to the point of pain. The exercises I did were static clamshell holds moving to static leg lift with a resistance band, on all fours dog-peeing-on-lamppost (don't know it's real name), and side steps with band. I'm back to running three times a week with no pain now and I was surprised that the hamstring pain had gone (thought I was stuck with it). And I have hips of steel.

Thanks! I’ve been looking for focused strength exercises so I’ll google them :)