Hi again. Since Dec I've continued to do all the strengthening exercises and I've definitely noticed a small difference. Perhaps what I've noticed most of all is the imbalance between the legs - the left leg being weaker than the right. (This is not hugely surprising given that the left leg is slightly shorter than the right, and that I am right handed - so I naturally distribute more weight to my right side)

I've started to massage the iliotibitial band and noticed that there is quite a lot of tenderness at the lower part of the vastus lateralis muscle. I was a bit surprised at this as I thought this muscle was overstrengthened and that this was the cause of the original problem (pulling the kneecap too much to the outside). Nonetheless, I suppose this weakness of the lower vastus lateralis contributes to the overall problem of the incorrect tracking of the kneecap.