Hi all,

as some of you know i had a nasty injury just below my knee in August split it across and got a load of mud and grit in it, nicked the patella tendon but didn't sever anything. It's repaired pretty well and i can run on it well, doing some good times (for me!) two off road 5ks last weekend 18.08 and 18.34 so getting my speed back but the prob is after i have run!

Leg is fine when running, i have a constant lump on it just below the knee very hard and i'm assuming it's scar tissue.....i do quite a lot of massage on it and quite a lot of stretching before and after run and every night but it seems to be getting sore and stiff after running on it especially going upstairs.
I tend to run off road - just do one road session a week - does anyone have any help or advice on things to try and get it better.

I know i'm a bit impatient and should just be pleased i can run on it at all! But it's bugging me that it gets sore after running then i need a day or two off to recover!
Thanks in advance ........Vicci