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Two years back I was barely able to walk, I needed painkillers just to go to work.
I'm healed now, and I'm older and shittier. Tried everything, best advice I can give you is GEARED BIKE, spin a lot, STRETCH, foam roller and avoid anything that damages the knee. If something is painful just stop or it'll be worse.
Netakure-
I am stretching and using the foam roller every day now, usually straight after the eccentric squats, but sometimes in the morning as well. I haven't ridden fixed since the injury, changed my position a lot and ride much easier gears on my daily ride (39 front, 12-32 casette). Cyling doesn't cause any pain I think, but I would like to ride fixed some day again! What I learned through reading now that it is very important to understand the pain and when it occurs, so as suggested by the course I am writing down my daily pain scores during the day, before and after the excercises.
FredyCro
Thanks for your responses! Basically I am training different sports up to 3-4 times a week since I am 6 (turning 25 in March next year) and never had problems caused by injuries (except a broken collar bone while snowboarding).. The pain is mind-numbing as it is constantly present and really puts me in a sour mood, which in turn messes with my daily life, for example, writing my thesis at the moment is quite hard because sitting long causes even more pain). I was thinking of giving up cycling and starting swimming during the period of the exercise routine. I was swimming a lot this summer and didn't cycle and my knee definitely felt better (hoped even that the jumpers knee is gone). Tight quads and weak hamstrings caused my patellar tendonitis, although I did have some back problems in the past, which I managed to solve.