Knee and ankle pain

Question
Hi.  I just recently started running again......twice this week for the first time in about six years.  I have pain just below the knee cap since running.  Mainly hurts walking up stairs, but also when just walking.  I had this back when I was in the Army, just not as severe.  I also have pain in my ankles.  Hurts more in the left ankle as I was running around the track counter clockwise so it was the one taking the pounding on the curves.  The ankles hurt especially when just walkng.  Are there specific stretches I can do to avoid this?  Or exercises I can do to strengthen these areas?  Or does it sound more severe than that?  Thankyou for your time.

Answer
Hi Ryan
The pain below the kneecap is patella tendonitis and the best thing to keep it under control is ice it and other areas  as often as you can especially after your workout.You can also add 500mg vit c with your 3 meals a day to enhance recovery.Overall Ryan everything you have mentioned is normal as you make a come back from years of activity.Your problems are not severe and all will dissipate over time if you just build up gradually.One of the best exercises beyond running and really corrects a lot of the tracking and alignment situations you have developed over the years is including stationary bike workouts.You will see a big difference quite rapidly.Also epson salt baths for 20 to 25 minutes enhances recovery.

All the very best

John