Thanks Sarah,

I've tried what you suggested and experienced no pain.

Since my last post I've completed a weights session, a kettle bell class, a cardio session (spin bike), and three brazilian jim jitsu sessions, and it has responded well each time. I guess it couldn't be that bad, if anything, it seems to be improving (slowly).

I do experience pain when I kneel, or when I extend my knee past my foot (moving forwards).

Any other ideas or advice would be appreciated, but if there's nothing else you can suggest I really appreciate your feedback - thanks.