How do i recover from a hamstring injury?

Tomorrow I have cheerleading tryouts tomorrow and a bit of a problem. Two days ago at a track meet I was having a friend help me stretch my hamstring and it popped (like when you crack your knuckles) it was loud. My school's trainer said to just do some light stretching but I'm wondering if there's anything else I can do. I want to maybe be able to jump for my tryouts tomorrow.