Hi - i agree - it is hard to diagnose with such limited information...

Why don't you consider paying for 2 treatment sessions with a physio who has an interest / speciality in cycling? Explain your situation and sort it out.

The reasons why are:
1. I know the NHS is free but sometimes you get what you pay for...
2. You won't have to wait long to get in to see a private physiotherapist
3. What price do you place on your recreational activities?
4. You will get expert advice - at the moment, you are trying to help yourself using things you have read on the internet etc. It is kind of like servicing your car on your own - it is fine when there are routine things like changing oil, etc but when something goes wrong, you will need to take the car to the mechanic. It is the same with your body - most people don't have a problem taking their car to a mechanic for hundreds of dollars just for a tune up but they baulk at doing it for their own bodies - and the bits of your body aren't really replaceable!!

My tip is to seek professional help. I personally would like to help but i ned to see your knee in action to be helpful.

When you do see a physio, make sure you tell them up front that you don't want to be stuck on machines but worked on by experienced manual therapists.

Thanks