Let me preface this by saying I am not a doctor, but I have had a few Knee injuries and there is a ton of Sports Medicine info available.
I don't know much about IT band stuff but isn't it a fibrous band that starts up around your hips? Also I think it is most common in athletes so it could be a result of repetition, and you say you haven't run in quite some time.
Anytime someone says twinge in knee, I think "ligament". The outside of your knee is the LCL, it attaches to your femur kinda close to where your patellar tendon attaches so the kneecap pain could be related.
Only thing is outside ligament injuries usually happen with a twist of the knee. You did this running. Swelling would also be a good indicator of ligament.
The good thing is that there is blood flow to all of those parts of your knee so a "twinge" just needs rest so it can heal. A couple days isn't usually enough. At least a week.
If it is that IT thing, then pylons advice is most likely best.
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