Had one of those silly "accidents" yesterday, pivoting round on my left foot except my foot stayed where it was and my knee twisted instead - in the staff kitchen of all places. It hurt for a while but at least did calm down but as I was trying to stretch it out I realised how very tight all the muscles round the left knee are. I couldn't do a simple quad stretch without feeling like I was pulling my knee cap off to the side.
So riding plans abandoned and an evening of stretching and rolling for me. It hurt, a lot but I think it has helped sort things out a bit. Club Run tonight hopefully to see how things are.