A hamstring stretch can be done by sitting on the floor with both legs in front. Bend one leg so that the heel is flat on the floor, then reach out and grasp the ankle of the straight leg, slowly stretching the muscle. This will be felt in the back of the leg. Quadriceps muscles can be stretched by standing up and bending one leg, leaning backward slightly and grasping the ankle of the bent knee to slowly stretch the muscle. The stretch will be felt in the front of the thigh.
Foot strike is also important in patellar positioning.
Some women tend to roll their feet inward excessively as they run. This rolling in, or pronation, tends to make the knee cap track to the outside. Arches or supports in the running shoes may help to lessen the amount of pronation and improve tracking. A qualified orthopaedic surgeon can help you design a training program that works best for you and minimizes the chances of a knee injury. Q. I am 60 years old and have just learned that I have osteoporosis.