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No worries!
I've been strength training for 3 weeks now on alternating days and believe I am seeing some improvement. I've learnt that open-chain exercises (leg press) are a no-no and that 30 minutes is plenty for my knees at the moment. One thing I've found is that my DOMS are always restricted to my glutes & hamstrings especially so I must be incredibly imbalanced after years of cycling.Fingers crossed.
ThomasdeGlynt
3 weeks late here so apologies, but my anecdotal advice is it was massively helpful for me. Had knee pain and swelling from being a teenager through my 20s, made worse with skiing and football, started lifting and with squats I've reduced it to about 5% of what it was. I could barely bend properly due to the swelling at times, that's a thing of the past. .csb