Here are some of my favorite exercises. I may prescribe them based on what we find. You can also find my frequently successful RETURN TO RUNNING PROGRAM FOR INJURED RUNNERS here.
Quad Stretch and Hip Flexor Stretch reminders:
Try to keep your knee lined up straight in line and behind your hip on the side you are stretching
Keep your pelvis (hips) lined up straight ahead and level
Use your abdominal muscles to do a posterior pelvic tilt to flatten your low back and bring your hip forward
Don’t try to balance, hold onto something for good leverage and so you can relax the muscle you are stretching