I am 44 years old and I am a beginner and I rode 30 miles yesterday which is the longest that I have ever done. I think I put too much pressure or put the pressure in the wrong way to my right leg. Now, my right leg is really hurting badly. I am attaching a picture here. This is the area that you can feel a bone / joint that is really hurting. It is not swollen. What should I do to heal it? Thanks for all the wonderful advice.