1. Get professional opinion - Doctor . always.

2. Physio / rehab

3. Massage

4. Stop weight bearing activities (running) for a while. Focus on non weight bearing such as cycling and swimming .

5. Go to the gym to strengthen your muscles .

Anything just ask. Me an ACL survivor. Not operate. But managing .

Have you tried rowing machine? Elliptical trainer seems not quite low impact as I thought.

try to take glucosamine tablets as supplement

All good advice, learned a lot from everyone! I hike and work out a lot so have a lot of knee and ankle pains... Tried to see many doctors or specialists but wahh always have to wait super long, refer here refer there..  tersidai lah. But compression socks and ankle guards helped me a lot!

Hi people,

Seeking for your experiences on how to recover from knee and ankle injury from running. I know that I have to rest these joints, but it feels like it's taking too long to recover I feel bit scared.

Bit of background, I'm just half or 1kg overweight mid 30s. I run for health, no serious target or anything. Usually 30 minutes in the evening every 2-3 days while waiting for evening rush traffic to clear. Started this habit feb this year.
I might have pushed it bit too much for me when I try to run with faster pace last month. It has been like 3 weeks now with this pain.
It wasn't that painful in the beginning - just dull pain in front of knee and upper knee when I really strain it, so I try casual walk around taman, to my surprise it became worse lol. Now my left ankle is all stiffed up. 

And what other exercise I can do in the evening that doesn't involve walking?

You should stop running for a few weeks first. I used to have pain in my knees as well. See doctor he asked me what my daily activities like.

The moment I said running he immediately ask me to stop first and observe. Our knees not design to absorb repeated shock from the tarmac.

And to my suprised my pain really go away and I don't waste hours running like crazy lol (21km runner before).

It's almost 2 months since I last ran. Still experiencing random mild upper knee discomfort, ankle also feel funny feeling like stiffen up randomly. I don't plan to run again I think, at least for another month.. I switched to climbing stairs and walking up steep incline + basic calisthenic. Simple enough work out to do around taman after work.