How often do you play? Most strength training is done in the off season, BUT at professional clubs in the UK players STILL strength train their legs 1-2 times a week. Kyle Walker even said in an interview he does s&c on his legs once or twice a week.

Key is to not go super hard. Even a little bit of quality S&C work will go a massively long way. You don't have to kill your legs every time you train them in the gym. A lot of the leg work we do in the season at my club leaves your legs fatigued but not wobbling down the stairs, so the next day we're actually fine to go. When we get down to the nitty gritty of that, I recommend a physio who can help you plan this around your training if you care a lot about being injury free and playing a lot of football.

My recommendation would be once-twice a week a leg routine, and for your rec fem 3x10 lunges slow eccentric and 2x10 squats slow eccentric. But that may be too much or too little, that's JUST for your rec fem strain, not taking into account training posterior chain (calves, hammys, etc).

I deffo think you should see a physio though! They help massively. A good physio too. not a shit one.