I’ve pulled both hammies lots of times before and have gone to physio, but I can’t afford that at the moment so any advice would be appreciated.[/quote]
If it’s that recent, I’d recommend lots of RICE (rest, ice, elevation) in the first few days. Then, if you’re certain you’ve not torn it, start in soon w/some light mobilization work. Basically, just keep it moving – not hard, and not through a ful ROM to start, but slowly increase ROM and intensity (listen to your body) day by day.
Once you’ve healed up, the thing to do is figure out why you’ve “pulled both hammies lots of times” so that you can stop doing it – or at least lessen your chances of doing it again. Shot in the dark: are your hams weak/tight compared to your quads? Do you have some other postural or balance issues that might put extra strain on your hams?
I don’t say this to be mean. I’m riddled with minor-to-moderate injuries – half of 'em are stupid ones that could’ve been prevented w/smart, consistent, preventive training. Don’t do that to yourself.
And yeah, foam rolling (or rolling on a softball – painful!) is a good way to break up scar tissue. Don’t know if it’s advisable right after an injury or not.