Carbonfiberboy, thanks for your advice.

Between now and my last post, I've done physical therapy, lasers, ultrasound, electrotherapy, combined with some static exercises, and straight leg kicks with a u lock around my ankle. During that time I abstained from my regular long rides and just kept casual spins around town. The knee ache is not completely gone, but is significantly reduced.

Now, today, on my last visit, my therapist told me to start doing seated leg lifts like this



with some weight added.

Which is interesting because the whole internet says one should avoid such knee flexing exercises when dealing with chondromalacia.

Any thoughts?