I have had runners knee for almost all of this winter. I tried to do indoor track and run through it, but that obviously didn't work and it got bad. About 3 weeks ago I started foam rolling everyday, stretching, and doing rehab exercises. I was cross training by doing the elliptical then decided just to fully take 2 and a half weeks off. I tried to run 10 minutes today and instead of a sharp pain I got a more dull aching pain and later my knee got reddish and felt very warm. My knee also feels a little less stable to the touch than the healthy knee. Im not really sure what to do, I don't want miss my outdoor season and want to be healthy, but also want to start getting miles in. Does anyone have some experience with this?