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@spenceey
A little bit of progress on the knee front.
My mother in law recommended a sports massage to me - from a women she's been to a few times,various sporting injuries.
We had a chat about my sports history, cycling, running, rugby and then she looked in to the pain spots on my knee/ leg and commented how I had one leg slightly shorter than the other (this had never been mentioned to me previously).
She's told me I've damaged a ligament in my knee (again the first time this had been mentioned) and that when she done it there was an audible pop. Eureka! I thought this was exactly what happened to me cycling up a hill in France. I carried on cycling after that which didn't help but had little choice.
I then had a massage around the knee area which was really painful to begin with but soon numbed down followed by a hamstring massage, we spoke about insoles to accommodate the leg length discrepancy and she's going to speak to a friend who works in that field.
This morning as expected I felt a little groggy and have a knee brace on but this sounds like progress.
I'm going to carry on stretching in the evenings but take it easy on the cycling - cycling the 2 miles to work will be fine.