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The inside knee pain could be caused by the tight IT band as it could pull your knee cap out of place which causes the tracking of the joint to be kind of off. Thats what I hear anyways.
I found that with a foam roller and stretching after running, it has made a huge difference for me. The best is to use a foam roller. If you dont have access to one, try googling some stretches and see if that helps.
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