Running 23:19  3.77 km (6:11 / km) +17m 6:03 / km
slept:8.5 shoes: Saloman S/Lab Ultra 2
Slept much better again. Woke up a few times but think that was more to do with the heavy rain than right knee pain.
Slight pain behind right knee when straightening and walking around at home. No groin pain though.
Spent a bit of time stretching my knee out and gently walking with my heel to the ground - eventually no pain behind knee and felt normal again.
Also did very gentle adductor stretch (lying on back, both knees bent and slowly lowered right knee to the ground) and used hand to bring knee back to the centre. Range of movement improved with each rep. At mid range, also did 10sec isometric holds. No pain.
Cycled to local coffee shop for breakfast (2miles) - no pain there or on way back home.
Walking much easier and with heel strike and no pain behind knee. Still no groin pain. Without evening thinking about it, I ran up and the down the stairs at home. Decided then that I would go for a short run and trial it out.
Ran 20' min loop over Barnes and Chiswick bridges. Deliberaty ran with a shorter stride to not over stretch hip or knee. Aware of pain in knee and groin but only 2/10 and didnt get any worst as the run went on.
After run at home, no pain, walking normally and still able to run up and down stairs. I know its not 100% fixed and still need to be careful, but it is going in the right direction...will continue with stretches, isometric exercises and eccentric loading. Waiting to hear off Duncan about a virtual appointment as no way I can get time off work to go up and see him and think a virtual appointment will be sufficient. Failing that, will contact one of the other physios suggested.