Went to physio for gait analysis feedback + knee assessment. Knee appears to be in ok shape i.e there’s no tissue damage but probably an acl deficiency which is allowing the knee to dislocate - might get orthopaedic inserts as a temporary fix to keep everything straight. Gait analysis shows quite a few issues (probably caused the original dislocation but also may have been worsened by it, chicken or the egg?) - first one to fix is a lot of internal+external rotation in both knees (more so on the right) while running so basically going to have to relearn how to run and strengthen things then get re-assessed and fix the other problems. Overall going to be dropping the mileage even more until things are fixed :( so most of the training is going to be on the bike for now.
Fairly demoralising outcome but no point pushing on if things aren’t working properly.