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@kboy
just been for another round of physio. the foam roller thing really payed off, my legs are a lot more flexible and after about 20mins of stretching some ligament in my knee he said that's it, all good and i'm ready to roll. Everything should be fine if I keep using the roller, if not I should come back.
Gonna head out for a longish ride tomorrow, will be interesting, hope my knee will be fine
And that foam roller thing, i really recommend it. My legs feels so much more flexible and generally relaxed after just 3 rounds on that thing. Painful as fuck at first but it gets better, and your legs will thank you. The physio told me to use it as much as possible for a coupla weeks, then something like twice a week. Also it should be done before a long ride, but after warm up, to make sure all the muscles and ligaments are relaxed etc which will make your knees track nice and straight. Got my roller for under a tenner on ebay, well worth the monies