Bad advice. Why would you pound AI's when you're already icing?
In addition to checking the flexibility of those things, check your VMO strength compared to your VL strength.
Easy test - sit down with your legs stretched out in front of you (classic sit and reach position). Flex the quad of the offending knee firmly - does your knee cap move to the outside a little bit? If so, stretching the IT band (most likely) and doing some VMO specific work will probably fix it.
If not, though, I second taking a week or so off and then testing it lightly. Could just be a little too beat up right now.