Swollen Knees & sore ankles after 10k

Question
I started running 2 miles a day 5x a week starting at the end if Dec.  I run on our bike/walking paths that are concrete.  Previous exercise was minimal.  I started run/walking and able to run full two miles w/ week or two.  Shortly after I began my left knee began to hurt and if I were to lock my knee it felt as though my joint was square scraped when I tried to reposition. This is still occurring.   I have a tearing sound in my knee and my joints pop like crazy, but never had any pain w it. My first step was to buy a brace for when I run. It seemed to work but when my route was more unleveled or uphill.  I am determined to continue running and stay motivated a's I have lost weight & feel amazing!  I ran my first 10k yesterday.  Very unleveled an some uphill.  My knee hurt immediately after.  I awoke to the right side of my knee cap being swollen, very sore ankles and a considerable amount of pain up the side of my leg above my ankle.  Wondering if I can "work through it".   Any ideas?

Answer
Hi Meghan
You can never work through an injury.It is your bodies way of talking to you saying fix me.Most injuries are directly related to tracking and alignment which is your situation with a slight case of chondromalacia.I have worked with 100's of individual around the world with this and with patience and consistent rehab workouts you can get beck 100%.I recommend you start using a up right stationary bike for your training and rehabing.It is the best tool for this.You want to ride for 45 min to 1hr 30min as often as you can at med tension increasing it as you become stronger at 65 to 85 high rpm.The most important thing is to have a great great deal of patience.If you have other questions just get in touch or call me here in albuquerque NM anytime for more clarity.Just go to my site for contact.

All the best

John