I have been diagnosed with chondromalacia. My doctor told me that my hamstrings are inflexible, and also my outer quad (vastus lateralis) are not as strong as my inner quad (vastus medialis). She advised me to take 2 weeks off.

The thing is that I read up on this injury, and found out that usually its the inner quad that's weaker. My inner quads are definitely more built up. When I used to run, the outside of my kneecap and also below it would start hurting. So is my diagnosis correct?

Also, how often should I stretch, during the rehab, and also after it? And also, how often should I strength-train? What kind of stretching and strengthening exercises? Any help would be great!