Search YouTube massage IT band. Usually knee pain has more to do with surrounding muscle tightness. Massage your muscle at you quad, side quad, butt. The muscle is thick so need some strength, can use foam roller.
As for ankle, Im not sure maybe do more warmup like standing at your toe with repetitions. Try that consistently and see how it goes. I'm not expert that help me abit. I still has knee pain but able to run.

This post has been edited by azack: Sep 30 2025, 08:37 AM