What is the best way to adjust saddle height and cleat position for knee pain?

[BrianHG]

I’ve been trying to dial in my saddle height for months now, but I keep getting a nagging pain in the front of my knee on longer rides. I followed the heel-on-pedal method to get a starting point, but it just doesn’t feel right. I’m wondering if my cleat position could be throwing everything off.

[Justin_L]

Yes that little bit of foot orientation can throw everything off. I had nagging knee pain and after nudging the pedal interface a few millimeters forward and a hair outward the knee felt better on long rides over the next week. It was not dramatic but it stuck.

[Patrick.M]

I chased the heel on pedal starting point too, but on longer rides the front knee flare kept showing up. I started wondering if it is less about saddle height and more about hip mobility or ankle stiffness. I kept riding anyway but with less mileage.

[ZacharyM]

I played with fore aft saddle position by inching it forward and back while keeping the height the same watching how the knee pressure changed. No big win but the feeling shifted enough that I did not hate the first twenty miles as much.

[NatalieSP]

Could it be that the real issue is not saddle height at all have you considered a quick pro fit check to confirm your alignment?