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@fizzy.bleach
I'm just bumping this thread to vent my first world (knee) problems. Please indulge me.
I only really started doing longer distances on the bike in early 2013 and worked my way up to Dunwich by July. Towards the end of that the outside of my left knee was sore but I didn't really pay much attention. It subsided in under a week.
About 4 weeks later I did a short tri and at the end of the 20k bike I got the same soreness which disappeared as soon as I began the run. Once I got on my bike afterwards to go home it hurt like hell and I almost failed to cycle the 10 miles or so home.
I then rested it, went on holiday for two weeks then went to see a physio who diagnosed a tight ITB and weak glutes. I said I was doing a 200k audax that weekend and did it, with much pain.
Since then I've been building up glutes and hammering my ITB with foam rolling with mixed results. My glutes have definitely got stronger and I can do the exercises with more stability but by ITB gives me gip pretty much constantly. I've hardly run or cycled since and it twinges all the time. Turns out I was doing a lot of the exercises with unactivated glutes so they were actually compounding things.
I had a bike fit in early Dec, which I really rate and recommend, but I've had very little chance to ride on it.
It's a very slow recovery and it's getting to me. Not pain, just constant tangible tightness which I know will become pain as soon as I do any serious distance.
Still, first world problems and all that. Thanks for reading if you got this far.