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@DenGlanzig
I have finally seen a doctor about my knee and apparently I have a Meniscal Tear. http://orthoinfo.aaos.org/topic.cfm?topic=a00358
He has advised against running but told me "cycling should be okay". I doubt he meant "cycling on a brakeless track bike running 48/16 gear ratio should be fine" somehow.
3 months he reckons it should take to heal. Gutted.