ASP has some good advice. For exercises the sports physios at the University of BC gave me a few killer ones. slow and small weights are the key. You aren't crushing curls to pick up chicks here.
The number one exercise: 1/4 squats: 3 sets of 20. Start week 1 with no weights. each week add 5 pounds in each hand. Do exercise everyone other day.
Start with knees slightly bent (just a bit, maybe 10 degrees). Hands straight down by your side.Shoulders knees and toes all in a vertical line. Drop your ass quickly and stop suddenly and cleanly. Slowly raise up to the starting position. Down quick, up slow. Make sure you stop in a very clean sudden motion, it should be a 'shock'. You only want to drop 6 inches. Be sure to bend at the waist not the ankles; this means your knees should barely move forwards. keep your knees above your first toe. Control is key here because you are training your knee cap to track properly. Do not try and do too much weight, it is about repetition, not weight.
#2 and #3: Hip adductors and hip abductors: Using a pulley machine (better than elastics) do leg cross overs standing sideways to the weights. So you are pulling your right leg inwards and over your left toes. Then rotate and the resistance will be when you pull your leg out to the side. Do both legs, inwards and out wards. Once again, repetition not weight.
Then stretch. Iliotibial Band (IT band) stretches are money. Foam roller is money. I like money