My knee is much better, so I'll throw that fact in here, also! I plan to get a professional bike fitting to ensure my bike is set up properly for my specific size, so that I can prevent further injury! I can still fold (flex) my knee with almost no pain, and it improves daily. I'm also able to do some strength training on that side now, so I'm working on my medial quads and knee cap rotation to strengthen the joint capsule, increase joint lubrication and imporve overall flexibility!! Yay! I know that soon, I'll be on my bike again! Yay!!! And soon, I'll be running again as well! Double Yay!!!
When I lived at the Himalayan Institute, my fantastic massage therapist and healer, Nema, trained me to use a tennis ball to heal tight muscles, spasms, etc. Thank you Nema! Here's the article she wrote that offers instructions. Read it! (It's similar to foam-rolling, but much, much more specific for certain spots, and hence, much more intense!