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I'd be tempted to relax on the gym routine but also strength exercises can be useful for rehab (I have a bunch I do daily) so depends what and how much. 2 weeks is nothing and it doesn't sound too bad. I would get a bike fit though and perhaps an assessment from either a musculoskeletal doctor or good physio. Id ride on that tbh just keep to the flat and stop if pain. Pain is the guide.
Fyi I've had high hamstring tendopathy and then developed deep gluetal syndrome, of which has been over a year now of daily pain. So perspective is nice. You'll be fine in no time.
You could use ktape on it, I've had lots of success from that with knee issues.
skinny-
Cheers for the insight. A chronic pain must be awful so I feel for you there.
I got smashed by a car in 2017 which went through both my knees and I couldn't straighten them for 6 months. Basically since then there has always been niggles and my right knee is generally the troublesome one (broken patella etc) but this time it's the left playing up. So they're not without a history but by and large cycling, single speed, mtb has all been fine. (Killed my snowboarding)
The main thing this time is that I cycled 7 hours a day for 3 days in varying degrees of pain from mild to agony...because I'm a bloody bloke.
What I'm finding is that recovery from things like this is akin to dietary and weight loss in the sense that there is a million and one different opinions that might all have benefits/adverse side effects for different people. Cycling right now is no good for my morale but I'm far from inactive.
Once I'm down to Passau on the Danube it's flat pretty much all the way to Budapest but I want to be in real good shape before I start putting any real effort in. Bike fit - yes. I've got time to kill so will endeavour to get that done.
Ironically, I'm in an Air BnB here in Germany and the owners husband is as orthopedic doctor. She tried to pimp him out to me but he seems entirely disinterested in doing work on his time off and far from approachable.
Stoo61
Day to day its no painful. I've got a routine of squats, legs raises, curls all that shebang. Been on a couple of short rides, 10 miles, and the pain comes in a little more dull than before near enough right away and it can sometimes go away for a bit midride...I guess it's only been less than 2 weeks really. Just feels like an eternity.
Saddle is back down now.
I almost went into fuck it mode and continued south under pedal power but came to my senses. No real pedalling for another 3 weeks, that's 5 weeks off it. Gives me a wee chance or I fly home 5 weeks up. Heartbroken but it's so first world.
I'm taking collagen supplements, vit c, omega 3. Hemp oil when a self massage is needed.