I'm sorry to hear that you still have troubles 5k, it's a burden I can share with you! I damaged my MCL a couple of summers back at a trial and when it's really cold it gets affected a little (perks of wearing shorts, aye!?) so I can relate.
This one is almost gone now, but I can't wait to step back on court as I feel like CRAP. I have started my diet this week to get my body used to it in order for when I return to the gym next week. I will be back on two a days but upper body for this week (still some pain in the knee when I kneel, minimal fluid left) and free throws and court work that doesn't involve me leaving the floor. Week after if all is well then I will be back running, but I have invested in some McDavid Hexpad knee sleeves to help reduce the effects of knocking knees of hitting the deck, because I read if you have it once it comes back easier (Oh, the joy!) so hopefully that won't happen (I'm gonna be the every accessory known to a player type of guy soon LOL)!
Voodoo flossing? I've never heard of that but it doesn't sound pleasant lol! I'll get on to google and see!