Now I have:
- looser ITBs
- new orthotics (although I should let them rest for a couple of days to recover from the heat gun treatment and moulding)
- a recommendation to swap my fuchsia Mizuno Wave Rider 14s with my orange Mizuno Wave Rider 14s (as the fuchsia pair looked like they'd taken the brunt of my running and likely needed replacing in the near future)
- a note that my right quad is still weaker than my left quad (I had surgery on the right knee about two years ago), especially the inner quad.
Here's to my life of foam rolling, shoe swapping and single leg lifts!