Looking for some advice....

About 10 months ago, I came off my bike - didnt seem too serious at the time. Came down on my right knee. Got back up, finished ride. After about an hour of being home, my knee swelled up and I couldnt bend it. Turns out I had really gave it a severe bang and torn some muscle.

Fast forward....

After having been pretty much inactive - did a few rides, nothing serious - I am finding it so difficult to get back in to it. Because of this I have gained 3 stone!!!!!! Now, going out on bike is a huge effort and I am just not enjoying it.

A couple of weeks ago, I did a 62 mile ride with my buddy. It was great. But, did not go out agn until yeasterday morning. Dragged myself out, only managed 5 mile and felt like I was cycling through water with a headwind!!!

Do I just need to go back to basics? Short easier rides to begin with....build up again???

Als, trying to get my diet under control....which is hard!

Cheers guys....