Running Knee Pain

See Pictures here http://www.wbba.net/knee
Pointing to left knee. Inside of left knee just below knee cap and to the left. I can feel the band of muscle? 2 to 3″ in lenght.
Pain seems to be closer to the surface and not deep at all. If I press it I will feel a sharp needle type pain, yet if I press hard enough and massage it it feels good with little or no pain. I can bend my knee or straighten in out while sitting and feel no pain. If I try to walk on it I feel like I need to baby it because I get a jolt of pain. If I try to run on it, well forget it when the heel comes down it hurts bad. I hut it 3 weeks ago and stopped running. I added to my stretching/yoga program yogga for runners stretches. Thi sfelt good up to 4 days ago, and now it seems to hurt worse since I started my running routine again
Walked the first day 3 miles, Ran the next day 5 miles, walked the next 3 miles and then ran my last 5 miles before I tried again today, but had to stop because of the pain. Any suggestions?