Went to see Tess this week and got some excersises to do, apparently have a very tight ITB and quads.
Should be able to start doing some gentle cycling soon.
Went to the physio, who was well unsympathetic considering the pain I was in. Apparently I have just aggravated the tissue behind my knee cap and it should be better by Sunday.
She did some acupuncture and put tape on it, so hopefully should be able to walk like a normal person soon.