Actually, I posted it here about page 24 or so but it has changed a bit.
First, I tested my strength by lying on my back, thigh perpendicular with the floor, lower leg parallel with the floor. Then had someone push my knees toward the floor (toward my feet) while I resisted and tried to pull my knee toward my chest. That showed me how week my left side was (compared to my right side). I could not even keep them from pushing my left leg down quickly.
Once I got that, I was told by my physical therapist wife, that I should only lift until it hurt. Not 'through' the pain which is what I had been doing.
So, the initial exercise was a knee drive, using this machine:
http://www.freemotionfitness.com/cgi-bin/ncommerce3/ExecMacro/product/freeMotion/v3/product.d2w/report?prmenbr=115837&prrfnbr=116763&cgrfnbr=116031
I put my foot in the handle where most people put their hands and I drive my knees like a sprinter. If this hurts, use this exercise instead:
Do knee lifts while body is vertical - however, you NEED to use some weight. Just using your leg is not enough resistance. For this exercise, I use a medicine ball (just a weighted ball) that I hold between my feet. Then I lft my feet together up until my upper leg is parallel with the floor. I have access to a machine where I can support my upper body while doing this.
Next, I use a 'Slideboard' twice per week. A Slideboard is a highly polished flat surface that hockey players use to train in the winter. Search for it on the Internet to see what one looks like. Basically, it's a white board about 7 feet long. You wear 'booties' and slide yourself back and forth. I could not do this until I had lifted for about one month. This is very hard on the injury so be careful. However, I also believe this is one of the best exercises for this issue.
Start with those. I did them for about 3 months before I added others.
In addition to those exercises, I stretched a lot - still do and I stopped doing speedwork on the track. I am a competitive runner and am used to doing speedwork (on the track) 3 days per week.
Stretches (twice per day, 20 minutes):
A lunge with both hands raised straight up over your head. Back leg straight (not bent at the knee). Front leg lowered until thigh is almost parallel with the ground. It's important to 'push' your hip on the back leg forward - toward the front of your body.
Sitting crossed legged. Sounds funny but I can barely sit Indian style.
Spread legs as wide as possible and touch the ground. Again, I rarely stretch so this is difficult for me. This stretches the adductors. If it doesn't stretch your adductors, find a way to work on those.
In addition to this, I used: ice twice a day, ibuprofen 3 X 800 mg for 10 days. I have actually done about 3 bouts of the ibuprofen.
The other guy at my gym is lifting 45 minutes every other day. He is having success but it's going slowly. He is very happy that the pain has been reduced but it is NOT gone yet.
More later. And I'll monitor this thread.
My whole point in writing all of this is that I am willing to try anything before someone cuts me open. I was scheduled for hernia surgery on a Tuesday about 2 years ago. I had a social conversation with another doctor on Sunday, two days before surgery, and he said try this XXX (the stuff above). If it doesn't work, have the surgery. But what could it hurt to wait and try something else? Boy, am I glad I did! In those two years, I have dropped my mileage down (from the 80s - 90s area) to about 40 but I'm healthy so I don't care.