The injury's a classic example of why i've recommended avoidance of one-legged squats, leg presses, etc. using any degree of weight for a long time. That injury's the direct result of inordinate stress placed on the leg in use factoring in bodyweight plus added resistance; warmups will not always be sufficient to offset the pressures involved.
The upsides of one-legged work with any real resistance are usually not worth the increased likelihood of injury; if the idea's to develop balance/enhace stabilizers, that can be accomplished without using a lot of weight.
Same thing applies to plyometrics.
Better not to try to rush recovery. Try something easy like bike, swimming first, avoid direct weight work on the area for a while otherwise the injury can linger. It's typical to try to rush to recover, which can create more problems. Always be patient in warming up, using a bike if possible plus some light sets. 3-5 minutes of warmup can help alot.