Interesting physiobob, as I've always thought my problems were mechanical-based. I don't get any knee pain during squats etc, only the lateral leg tightness the day after. It's only running where I can bring on the pain. Can walk 6 miles pain-free too.

Sometimes when I'm running I can alter how my knee feels by controlling the swing phase of the lead leg. My physio recommended I look where the knee's going, and because I've a tendency to land supinated on that side, I do think the affected leg is externally rotating excessively.

This would link in with your comments about the need to do more adductor work to offset this. Reckon I'll have to do some pillow squeezes every day and add some wide leg squats to my rehab routine. Any other add work greatfully received

Finally, on my last 2 runs I've not run in my orthotics but some new support shoes (New Balance 858s). As I felt the orthotics were contributing more to my supination on my R) foot by having such a built-up medial section to control over-pronation. Felt like I was being over-corrected if you know what I mean? Only time will tell whether this is the right decision. It would be nice to get beyond 2 miles to test it out!