I feel like it's all starting to make a difference now. I do two really good sessions a week as 1)that's what fitted in and 2) it just felt right. I do squats, lunges, push-ups, core and Hiit exercises. I was really pleased when I went for a sports massage on Friday and he said that I have good strong leg muscles that are not injured but they need stretching so his prescription for me was to carry on with the twice a week (he feels this is enough) and stretch for 10-15 min every night for the moment. he reasoning for twice a week is because of all the other cross training i do, i could very easy over train the muscles. I can't believe I am up over 20 squats, push-ups and sit-ups per session, it's never been heard of before. I am sure it is thanks to the motivation and accountability on here.