Rowing with a hamstring injury

[truth1ness]

Anyone dealt with a hamstring injury before? I just have a strain, grade 1, from overstretching not rowing. I feel dumb because I'm new to rowing and was working on loosening up my hamstrings to PREVENT injury (I'm super tight there and know this is a recipe for back pain) but I seem to have done the opposite. Normal healing time is 2-3 weeks from what I read. Is light rowing a safe exercise during this time to keep it moving or will the motion put too much strain? I know when I row I mostly feel it in my quads, but maybe the hamstrings fire quite a bit too from pulling the knee in a downward direction? Or is that the hip flexors? I don't want to assume wrong and overwork that muscle group without realizing it. Maybe I'll do just one legged rowing for the first week.