Don't do hard core exercises in the beginning. You should start small exercises firstly and if you comfortable with that then you can move on to other exercises by lightly increasing the frequency of workout you do daily.i recommend you that it's better for you to do stretching exercises in the beginning. if your legs are okay with that then you can try another exercises.
When you injured you need to rest, when you just keep going while you injured you gonna make it worse. In your case, you can do push ups or pull ups or anything thats primarily using your arms. Hope this helps.