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.
Knee is really bad today. Have had mild patella tendinitis ever since WOC but I can barely walk today? :-( not sure how that progressed
Booked in for physio tomorrow evening. Hoping something is just inflamed and not torn.