I assumed it was a knee cap and not knee dislocation. Knee dislocations are serious business. I've dislocated my knee cap too, it SUCKS. It does take time. Heal first, train later. Training too early and too hard may lead to damaging something which can lead to a longer recovery.

Are you a soccer player by chance?

I'm guessing that with all the running you're quad dominant. If you're quad dominant compared to your hamstrings then you can have knee pain and sometimes instability. I'm trying to find a reference for that but I can't seem to find it right now.

Your best bet is to train in a balanced fashion. Strengthening the hamstrings may help your knee pain.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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