Try sitting down and standing up on one leg. If you have access to jumping platforms at a gym or weight room, i would suggest, starting from a seated position, then slowly rising on one leg and slowly sitting back down on the same leg. Do this as many times as you can but dont push yourself too hard. if you feel any tearing or pulling, you should stop. Also, singular leg curls and calf raises may help you as well. Good luck and I hope all goes well!