Stretching and strengthening the quadriceps and hamstring muscle groups is critical for proper treatment. Quad sets are done by contraction the thigh muscles while the legs are straight and holding the contraction for a count of 10. Sets of 10 contractions are done between 15-20 times per day.You can do the required exercises under the care of an expert physiotherapist. Get your running shoes examined for proper biomechanical fit. Heat application and use of knee brace is advised for proper knee support at the time of exercise. Avoid such activities as squatting, kneeling, heavy lifting, climbing, etc..Consult orthopedic surgeon or sports medicine specialist for further assistance.