Thanks for all the responses everyone. I think I was doing a little too much so fast, but I was determined to lose weight and it's something I finally started to enjoy. With that being said, I probably only rode about 6 hours a week, so not a ton. But I'd often try and get an hour ride in 6 days a week. I'm 28, slightly out of shape, but not large by any means. I stay active by doing hikes, softball, volleyball etc.

I'm going to continue PT for a little and continue to stretch every day. again, I wasn't stretching before or after my rides, so that wasn't helping. But, i haven't been on my bike in 2 1/2 months because my knee is just that bad. Pops all the time. It's never pain, but lots of inflammation.

I will try that roller and see if that helps at all. I know this is going to take some time, but the PT says my kneecap is definitely not aligned correctly. We were doing some leg presses today and every time i extended 90% they'd pop. She then started to hold and push my kneecap inward and some of the clicking would stop.

Anyway, I really do appreciate all the responses. Feels good to have suggestions and not know I'm alone. Thanks again.