Many thanks!

Yes, looking online and reading up about injuries, I didn't think cartilage damage seemed the most likely, esp with the way I injuried it - seemed more likely to be soft tissue. I think the physio said this because I only had pain when I first injuried when I walked down stairs and squated down past a certain point. I did go back another time to the physio and explained the weird texture and they said it may be scar tissue, and the injury may be soft tissue, but the plan would be the same regardless interms of making it better.

It has got steadily better over the past few weeks, and I am doing the leg exercises and jogging, so I think I am on the mend! I also recently got a foam roller, so I've added stretching and foam roller work as well.

Thanks