FL and Higgy how is the fitness training going?
I have been running through a niggly knee with a brace which developed into full blown runners knee after the Stafford Half so decided to take 4 weeks off and just rehab with squats, weighted lunges etc to build up the quads.
First week back running and knee feels ok but going to take it easy with no intense runs just slow and easy to build fitness back up.
My physical therapy seems to be helping. I've cut down to going once a week usually having them do dry needling on my knee. I do actual PT type exercises on my own now, at least every couple of days. My knee definitely feels better when I do those things. I can bike with pretty much no issue. Just ran a mile today for the first time in a long time and it wasn't too bad. I'm down to about 203-202lbs. Not losing weight as fast as I used to be able to, but overall I'm down about 10 lbs since I started, plus I'm just eating a little better, have cut out a lot of junk food (other than some cheating on the weekends). Really wanting to break that 200lb barrier. I feel like once I do that, I'll get my second wind and be able to start shedding the weight quicker.
If you are having knee issues, I can pass along there's a guy that's gained a lot of popularity here in the states, they call him "kneesovertoesguy". https://www.atgonlinecoaching.com/
You have to subscribe to his program (which I haven't done yet) and you get access to all of these exercise plans. I know people that swear by him, they had knee pain for years and after working through the program, they don't have any pain anymore. I'm thinking when I finally stop scheduling my PT visits, I may give it a go. At least something to consider depending on how bad your pain is.