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1. STRETCH. All muscles, but especially leg muscles -- quads, hams and calfs.
2. STRETCH some more.
3. STRETCH (OK, did I make that perfectly clear?). Stretching will help blood flow to the area, and that's never bad.
4. I would try, or get an opinion from a therapist on, light squats. A great exercise is to use a Swiss ball between your back and a wall and prop the ball up going up and down. The ball gives your body good support, and you should be in a good position for squats. If you want to gradually add dumbells for weight, do so slowly.
5. Make darn sure you are in the best shoes you can find. You might need to consider going to running shoes and seeing if you can either order a pair in all black, or have a shoemaker die a good pair.
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