Thanks so much for all your responses. I suppose my main confusion stems from the fact that if I manipulate my kneecap laterally (literally by just pushing it with my fingers) all symptoms disappear. Yet, it seems like ALL the treatments involve strengthening the VMO to bring the kneecap medially. Seeing my physiotherapist tomorrow to chat further about it.
I currently only do body weight strength work:
- Chin ups
- 1 leg weighted squats
- Lifting my bowl of weetbix to my face
I also have a regime of strengthening (not strength) exercises for my glutes and hamstrings. I should have said that I regularly roll and massage my quads and ITB as part of my normal daily physical therapy.
I have, on prior recommendation from my fitter, some shorter cranks arriving. I am quite tall at 195cm so this seems an odd move but I trust my fitter (Steve Hogg).
It’s curious that this has come on so suddenly after a break from the bike. Seems a little unfair!