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@VanUden
I gave in and went to see a physio this morning, the excellent Dave Baker at Complete Physio over in Victoria. He uses ultra-sound so he can actually see what's going on. I have a tear on the rotator cuff of the left shoulder and a fair amount of fluid has built up but the tear is at the back not the front, have pretty good movement for a tear despite it being painful. He reckons it's an old injury that I've aggravated (probably by starting back at the gym late last year) and is probably as a result of trauma (crashed a motorbike and landed badly on that side years and years ago) but it will improve with a regime of exercise he's given me. If it doesn't improve then it'll need to be injected with steroids.
With the left knee there's 20% thickening of one of the main tendons that attaches to the knee-cap and a bit of fluid build up but not too much, I've caught it early so he reckons it'll calm down given enough time and the right exercise but could take about 8 to 10 weeks to go right back to normal.