Hi

Well in terms of treatment does the rugby club have a physio to treat the injuries as that will be the best option.
If not once again complete return can depend on a variety of factors so I would take it by how you feel on it.
to rehab it need RICE-ing it for another 24-48 hours afterwards start doing some light stretching on it including knee extensors and hip flexors.
keep doing that for 48 hours. Afterwards start doing some normal squats without weight as this will start to strengthen it up again.
then slowly progress to 1 legged squats and light jogging slowly increasing the pace till your back to sprint speed. If it hurts don't do it as well.

Thanks