Thanks for the tips, i eat well, and i'm not pushing too hard (3 days on per week, ~3hr sessions). Fingers just seem to be not recovering quite as quickly, but i've been really stressing them, i warm up with an 8, 9, 10a, and maybe a 10b or c, and then spend the rest of the night working on 10ds and 11as, many are on overhangs as well, so hard not to rely on fingers, and of course these also end up using less finger too..haha..
For the knee, if it's mobile, light spinning on the bike is good. If it's not wanting to move at all, i dunno, sounds bad. Rest. Maybe some heat/cold to get the blood flowing. Eat foods that fight inflammation, like ginger, tumeric, flax oil. That help?
I've been out of the gym for a week, had an AWFUL flu hit me Sunday night. Going back in tonite, hopefully i'm recovered enough or it'll be a short session! They've been changing the routes a LOT the last couple weeks, so lots of new stuff to play on. =)