I've really cut out use of Ibuprofen as an exercise-aid since I read this: www.cbc.ca/news/health/story/2012/12/06/ex
It might be helpful to visit a sports medicine clinic.. I had access to one through my university when I injured my knee (hyper-extended, partial ACL tear). The physiotherapist gave me some exercises to strengthen my hips, core and work on my tight hip-flexors... Combined, these exercises are supposed to help protect my knee from re-injury.