Have a look at the Health and Injury section on this website. Lots of stretches and exercises for all parts of legs and hips etc.
I have been doing about 20 minutes a day of several of these examples for the last month after hurting my iliotibial band.
Started with mild pain on the outside of my knee and did not take to much notice. Then after a half marathon I could hardly walk for a week. Now a month later I have done my first exercise today, gentle 30 minutes of bike. Lots of steching before and after.