Sorry to hear about your knee hope you are back running soon, let me know how it goes.
I went to see another sport massage specialist and she gave me lots of stretches to do and have been doing them since thursday and have been for my first run in two weeks tonight. Doing these exercises have helped no end but will see how my knee reacts to this run but so far so good!
I now can straighten my leg and do a full quad stretch so things are looking up though i want to push it i will take it easy other the next week or so.
Again thanks all for advice its nice to know you are not alone when you are injured.