A couple of years back I tore the hamstring and quad in the same leg. Same week, different activities, really really stubborn...

For me I didn't have any improvement until I headed to the doctor and went to PT. I tried the ice and heat solution, and looked up exercises online but all I succeeded in doing was to make things worse because I didn't know what I was doing or when/how to do it. I certainly understand not wanting to see another doctor, but you might want to consider going just to get a PT referral. They can really, really help you to heal more quickly and completely. At least that is my experience - and it took about 3 months for my quad to heal but it may not have been that long if I had gotten help earlier.

I hope you are feeling better soon!