On The Bench.
I had the first follow up visit with the physiotherapist yesterday followed by my earlier meeting with the sports medicine doctor.

The phsio conducted a 40 minute assessment of me that included my feet, walking gate, strength, flexibility, leg shape, shoes and workout. It was a great review.

The overall assessment of my knee is that the problem is a combination of things.

I have a strained MCL, extremely tight leg muscles on both legs, and probably a bit of dehydration. Those items all together mean the knee cap isn't tracking properly and is and the tendons around an under it are inflamed and swollen.

The great news is all of this is completely curable over a few weeks.

1) Drink more water that I have in the past. Probably about 10-12 glasses a day.
2) Cut down coffee, which as a diuretic, dehydrates and cancels out the effects of the water.
3) A group of about 5 stretched twice a day, held much longer than I've ever done before.
4) 3 more visits to the physio, where he'll do a bit of acupuncture on the mcl to speed healing.

Even after only one day, I'm feeling a some improvement, so I'm very optimistic this is going to take care of the problem. All the water is probably going to be good in the weight loss department as well.

On a negative note, for the next 10 days or so running is off limits, therefore I'm going to have to skip the 5K I've booked for this weekend.