I take extreme omega twice a day... I am not in pain right now - it happens only when I try to do lunges or after running... I would love to be able to perform lunges without feeling pain...I have not tried what fitcamille suggested yet but I will soon!!

Foam rollers are hard, round foam rolls you use to roll out your muscles. They loosen up your knees nicely too. Have someone at your gym show you how. I run alot and they are well worth the time.