Well i'm not entirely sure. The issue comes from squatting and getting into the hole. I don't have any pain going down the leg but it is very much so concentrated beneath the hip area. Its hard to say but I think its the joint area that is affected. So would stretching out and foam rolling other muscles around the area before attempting any leg movements help?
Also, I know I can look some of this stuff up but I appreciate the help you guys are bringing to the table but can anyone tell me how a ruptured tendon is suppose to feel? I go up and down the stairs fine, I can run, box jump for height with no added weight fine, and on really good days the pain is bearable for front squats. A ruptured tendon just sounds like something that would be hard to deal with for the immediate future.