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@MechaMorgan
This is not necessarily good advice - putting tight clothing around your knee can exacerbate problems, especially muscular ones.
I've been getting agonising knee pain on my road bike on anything over 60km. After going to Nic at VeloPhysio, we worked out that my left quads were so tight that my knee was being pulled outwards a little at the top of my pedal-stroke, misaligning my leg in action.
It's a minor thing, but the float allowed by Speedplays along with the number of rotations on longer rides have lead to pain. Exercises, stretches and more foam roller work (my fave) and after a week it is already noticeably better!
I can't big up Nic enough, she has done wonders for my lower back pain, given me a concise and helpful diagnosis' where other physios had dithered, and now has fixed my knee right up. She's absolutely top, I can see why Scherrit recommends her!