[UConnJulie]

Plica are normal ... they only need surgery if they are really large (from frequent irritation and subsequent scarring) and/or get inflammed. Which may be your case, I have no way of knowing over the internet!

Avoid things like running, biking, etc and anything else which irritates it as you need to get the inflammation down. Usually it is not straight leg movements (ie hip adduction) but rather movements which bend and straighten the knee. Swimming should be fine ... if the breaststroke kick irritates it then stick with flutter kicking. Stretching is good. Still work on gluteal activation and ankle mobility. I would foam roll the quads but avoid the possible plica area, stick to the mid-muscle belly and the ITB. If you want to do some strengthening, this is a situation where straight leg raises in all four directions is appropriate.

Ice it several times per day. A good way to do this is to use an ice massage. Freeze water in dixie cups and then peel the top away and hold at the base of the cup to rub all over the sore area. Your skin will turn pink. Some areas will take longer, so keep going until everything is uniformly pink.

If in another few weeks, it is still bothersome, you might want to see a good orthopedist ... perhaps someone who specializes in knees.