As I was racing today, my seatpost binder came loose, and my seatpost started to slip. I had to ride a hilly 10-15 miles with the seat a bit lower than it should be. Because of the bad form I had to ride with, the interrior of my right knee is killing me slightly above my knee cap. Besides tightening the bolt tighter next time, I was wondering what advice anyone could give me on what may have happened, and what advice to help it heal faster.