info isn't clear enough, & not quite understand what you're trying to tell 12mm/8mm

which part of your knee? commonly happened is outer knee, which is ITBS. you have use foam roller to release the pain

You did not mention your age, are you a veteran like me, where cartilage breakdown is a source of concern for runners. A condition called osteoarthritis, where the soft part of the knee joint is no longer in its prime state . I was told, even young people can experience this problem, tho it usually affects the elderly more. Is so, you may have to consider take supplements like glucosamine & condroitin , type 2 collagen , MSM etc... to prevent inflamation and further breakdown of the joint and possibly its repair too.