Things are looking up with the foot. The swelling has reduced sufficiently for me to wear a proper shoe for the first time today at work.
As for the knee, I've accepted the pain now. I have the MRI scan appointment for next Wednesday, so I can see some progress. I've cycled to work every day this week. At least it's less painful than descending stairs and it means I'm getting a bit of exercise, so now I only climb halfway up the walls.
On another positive note, I'll be setting out at 05:30 to Threshfield on Saturday to help out at Troller's Trot (I was due to be running it). I know several of you who will be running it. I'm down to man a checkpoint on the short route and most of you will be doing the long, but I'm sure we'll catch up before and afterwards.