Sounds like you have what is called "Runners Knee".
Runner's knee (also known as patellofemoral pain syndrome) is usually caused by weakness in the middle quadriceps muscles and tight hamstrings or IT bands. There are a couple of things that you can do to help your knee while you rest it, because I know you are doing the smart thing and your resting your knee. You may need to take a week break to rest your knee, and please please take the time to rest your knee. If you don't you may pay for it later. Remember the R.I.C.E. method
R=Rest
I=ICE
C=Compression
E=Elevate
Flip flop ice and heat. Make sure you stretch before and after running. I normal do not advocate stretching period, but with a possible chance of runners knee you need to stretch the muscle associated with the knee. Don't over stretch. One of the best things you can is use a foam roller, check out youtube for help on how to roll your IT band and hamstrings. You can also use a rolling pin. Also Aleeve, Ibuprofen and or aspirin. Tylenol will not help. You want to reduce the inflammation.
Next thing is shoes. You may have one of the following problems which will add to the problems of runners knee. Best thing you can do is go to local store that specializes in running that can check your running gait. They usually have you run on a treadmill for about 30 secs and video tape it.
1. Over pro-nation:With over-pronation, the arch of the foot flattens and causes excessive stress and pressure on the soft tissues of the foot. Over-pronation is more common in those with flat feet, and can lead to foot aches and pain, such as plantar fasciitis, Shin Splints and Knee Pain.
2. Supination: Supination occurs when the foot impacts the ground and there is not enough of an “inward roll” in the foot’s motion. The weight of the body isn’t transferred at all to the big toe, forcing the outside of the foot and the smaller toes which can’t handle the stress as well to take the majority of the weight instead.
3. Neutral: l. Neutral pronation occurs when the foot experiences a normal, healthy amount of pronation instead of overpronating or underpronating. In healthy movement more of the toe area will be used when pushing off than in unhealthy movement. In neutral pronation the weight distributes fairly evenly among all of the toes with a slight emphasis on the big toe and second toe which are better adapted to handle more of the load.
If you are planning on running any type of distance, you probably should make sure you have a good pair of running shoes which if you one of the above problems can help. I over pronate so I bought a pair of Mizuno Wave Inspire 8's. You really do get what you pay for as far as running shoes, honestly don't let your legs or feet suffer because you want to save a few bucks.
Bottom is that you need to take care of the knee because your right the muscles are either
A: Pulling the knee cap off track which is usually the IT band (Muscles on the side of the upper leg from the hip to the knee)
B: The quads are week and aren't able to hold the knee cap in place, which causes it not to track correctly
Both of these will also cause the calf muscle to feel tight because it's over working to try and hold the knee cap in place.
Hope this helps and if you have any questions on what I posted please ask.
