My knees & ankles ache after long runs because of old hockey injuries. I learned to ice down my lower legs after any run of 8 miles or more and that has all but solved the lingering pain. It still will ache after the run but will be gone by morning. I bought several of the longer ace wraps and use 3 ice packs and wrap the inner shin, ankle and knee. I'd get the gel ice packs so they conform better to your leg. 15-20 minutes of icing immediately after a run and before you shower is best.