Well my 2 weeks of rest and only walking the dogs seems to have paid off no pain last night whilst walking and going up and down the stairs isn't hurting at all today. Seems like progress. I might be able to have a light jog tonight and see what happens...
Check out this website, but only as guidance as you might go through it and decide you have syptoms of everything!
I have a pain at the moment which feels like it's under the knee cap which is more of an annoyance than sore, the syptoms you describe sound like this which is the same as what I found(i'm no dr) :
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Simon Lacey 3
