Thanks ladies!

I tried one get out of the saddle move & the pain in front of the knee isn't there today because my knee's taped. I'll just work on getting stronger in the saddle I think making cycling a struggle right now isn't what i have in mind..

THe folks @ the pilates studio have me doing glute exercises & they're almost exactly the same as the ones the physio gave me.

TBC indeed. I will keep an eye on things..