Probably the standards, Ice and heat.\nMaybe a whirlpool bath to keep things loose.\nE\nasy stretching after the run, but NOT too much before a workout.\nSo...\nLight workout, then stretch, then the heavy workout.  Afterwards, another stretch, and then any therapy you feel is helpful, such as the ice, etc...\n\nBut, if you have a structural issue, it may never resolve. It might be a good idea to see a medical professional to verify you you are not causing 'future damage' to your knee by virtue of toughing through your activity.  It would be a shame to have a lifetime of knee problems because you didn't know you had a chronic knee issue.