I have been seeing a osteopath regarding knee / shin issues for a couple of months now. Basically all my muscles, but particularly the outer quads were very tight. My lower back is also too concave, but not to the point of being a specific problem, however the stretches given to help my knees will also improve my back.
1. lying on your back, hug your knees to your chest. This will stretch out the lower back.
2. normal quad stretch. lift your foot up behind you with the same side hand.
3. lying on your back, pull your right knee across to your left shoulder or across to the left. (and then swap sides obviously). this will stretch out the outside of the hips.
4. the lunge type position. on one knee, with one foot in front of you. push the hips forward so you feel a stretch in your quads and across the front of your hip.
I am no expert, but these seem to be working for me.
Can't afford to see a physio at the moment but will do if it gets worse. It is however slowly getting better the fitter I get. Just having a bit of a bad day today. Needless to say I am not going to the GP with it because a) They have never done anything at all to help any kind of physio problem in the past and b) military application (gulp)...