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@marksparkylane
^^
Not sure if this helps but my pal is a physio and her recommendation to me following a bit of knee/cruciate pain after a holiday was as follows:
Frequent non-effective stretching of the IT band (big muscle on the outside of your quad) causes contraction (I'm not a medically trained so please excuse the non-jargon) which has a knock on effect on your knee, irritating the cruciate and in some cases the surrounding area.
By effective rolling of the muscle, regularly, you can seriously help and guard against knee pain. I've been doing it since my hol and found it to be very helpful.
Heal fast!
PS not mashing gears is also very good advice.