Back to a well-worn theme - knee pain

The left ankle is sore but predictable - tight sometimes, loose at others. Might get better, might not. But my left knee, which first started hurting when I ran with sorbathane heel lifts for a day, now hurts enough to worry about. And the knee feels tight. The pain seems to be under the knee cap, slightly to the left. I'll have to do some research but it would seem to be ITB or just an inflammation of the muscle or cartilage below the knee. I think it's time to work out what to do about it.