Thanks for your input. I will try your recommendations for the knee vmo.

At the moment my knee and hip balance is feeling better. However the stiffness patterns seem to have readjusted.

Now i am more stiff in thoracic and neck area - (kyphosis pattern upper cross -Rounded shoulders). It seems to be that that this posture cannot be fixed without some sort of control in the abs - Any internet sites on how the abs work - for portural support/ stability? how do the various sets of abs work to create postural support? Is it just the transversusmuscles that need strengtherning What about the internal obliques - are they important (posterior pelvisrebalance?) Other important abs? Is it just strength or is it about other things like balance/ brain conditioning-propreception?

Also, I still wake up almost every morning with spasm in lowerback (L4L5? - between LHS pelvis and LHS spine-could this be the psoas). Its really tight and throws me out of balance - Needs to be stretched to get rebalanced. Any reasons for the reoccuring spasm tightness. What muscles would be out of balance here? Any acute injuries? spondalytis? refered stiffness from thoracic area Wikipedia reference-linkscoliosis

I will send some photos to you soon of single leg stance - when I find my camera

Sorry about all these questions