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@Karl
Wise words from Hippy.
A few months ago I had a big week on my fix, 15hrs plus (with 4hrs on sunday). this brought on Patellofemoral syndrome.
I put it down to too much too soon, riding fix (pushing higher gear than usual), & saddle not far back enough (too sharp of an angle on my knee).
Injuries such as this are hard to get rid of once they sprout so my advice is definately, be sensitive about it.
Quad strength and flexibility work has helped me get back on track (but I'm only getting back into it just know, fingers crossed)
Injuries are the story of my life sadly