A knee "mechanics" question

[crazycanuck]

Ok, i'm sitting here giving the first few Knot mentioned a shot & notice the following.

First off-tonight-walking, bending the knee sitting down are fine & i don't feel any pain. This is walking on a flat surface, not up the stairs as at work.

I tried the glute type stretch whilst lying on my back & then sitting in this computer chair. I feel tightness @ the bottom of the glute and then a pain accross the knee. When i bent my knee to loosen it out i felt quite a bit of creaking..I walked around the house & the leg feels like it normally does-sort of stable.

Then sit on the edge of a chair, put your heel on the ground, and push the knee straight with your hands on the lower thigh 10 times. (like a hamstring stretch)

umm. I tried this one but i don't think i'm doing it right..

After doing all of those "snapshots"my knee region feels stiff.

I placed my bike on the trainer & the pain starts @ when i have my leg @ the 11:30 position. The pain is straight accross the knee & just too much for me to move it any further.

Not sure about the knee alignment question..

Would it be a good idea to visit the physio & take my bike with me???