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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
Netakure
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.