Physio exercises - knee is feeling greatly improved (thank you Graeme) - 95% certain there's no lasting damage. I have a lot of outer quad dominance and tightness pretty much everywhere which we think is pulling my knee out of alignment.
Must work on flexibility, proprioception and adductor strength. And probably go back to my orthotics as I'm pronating a lot on the left (painful) side.
Fingers crossed for a swift return.