Knee's injured after run

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Hello folks

I'm looking some help.

I have been trying to get more mobile so been walking a lot more and decided to give couch to 5k a try.

On the 4th day while jogging along I was getting sharp pain in both knees. I tried to push on but couldn't so I stopped and walked instead. A week later I have bad pain in both knees. When I walk. When I take stairs. When I sit down. When I stand up. The left knee is the worst. It feels unstable and there is a sharp pain roughly at the inside of the knee when I move. I have been following RICE treatment and it hasn't shifted. An initial google made me think that it was runners knee but as it's still on going a week later I'm wondering if it's something else. Any help or advice appreciated.

Thanks

Chris

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