@davieg think the spin class may be too much atm in terms of my hips and knee. I do appreciate what you are saying about time off the bike as i am sure my cycling has a lot to do with it. However atm i am struggling with walking more than gentle cycling.
For example i can ride my commute without too much bother, a bit niggly but bearable but if i drive to work and have to walk to the office from where i park (probably less than 1km) i struggle, it aggravates the pain and it takes a while to settle down again.
Swimming might be ok but it’s a a bit of a faff with my silly curly hair and contact lenses.
Have a physiotherapy appointment on Saturday so hopefully i will get some exercises to address the imbalance (and then maybe learn to get a better walk:cycle ratio) 🙂