Training & Nutrition - ICE or HEAT

Hope this is the right forum, if not please move.
Two weeks ago I went for a ride approx 2-3 hrs half road to the trail, then on road back home.
Half way through my left knee develops a "stretch" pain. The pain is on both sides of the knee cap area. I have never had this pain before in my four years of MTBing.

About 7 weeks ago I got my first road bike and been riding as much as I can and did not experience the pain.
So after the ride I iced the knee, stayed off of it for 2-3 days and then did 4 straight days of trainer(approx 30-40min/per) with no pain whatsoever in that knee. Got on my road bike the next day and get the pain about 20 minutes into the ride. The outside temp was about 10C.

Went to ride trail the next day and got the pain about 45 min into the ride, with temps around 5C.
So I decide to stay off the trainer from Sunday til this afternoon when I got on my road for a quick ride. Didn't take long, about 10 min in I get it again. Temp today is 3C.

I think the pain started because the saddle on my MTB might have been a tad high, which was for the road portion of the ride. And as I said, never had this pain before. Knees have never been a problem for me.
The pain comes and goes while riding, it will hit a climax and seem to dwindle and almost disappear, but not entirely. Walking up and down stairs was like a babies first steps that first night. However now and even today the stairs are no problem and no pain. Walking is no problem either.

So long story short, any members experience similar pains? Wanted to know if perhaps if I stay off of it for a longer period might help, or should I stay on the trainer?
I'm thinking the cold is causing havoc with it as well. Maybe stay off for an entire month? And does that sound like a pain from improper saddle height?
Thanks for lending an ear.

PS the Dr is the next stp in a few more weeks.

Cheers
Henry

I'm not a doctor, but it sounds like either a bike fit issue or a pushing too big of gear, issue. My first thought is lower your saddle some and see if it gets better. Is on the roadbike that it is bothering you or is it the MTB. In either case look at both sets of pedals and make sure the cleat placement is the same, same for tension. Take a couple of extra tools next time you ride and play around with fit. I had something similar and it ended up being fixed by lowering my saddle.

Henry, I had a similar problem. Turned out to be a fit and cleat placement issue. Once I fixed these issues, along with spinning at a higher cadance, my knees felt much better. I also got a pair of new insoles at the LBS, i think they are called "Good Feet'.

Dave

the geometry for off-road is slightly different than on road. Your weight shifts and your push point differs. This knee problem won't go away till you address your center of gravity off the road. Saddle height and fore/aft setting will help.

Thanks for the responses.
All of the pain was while on my road bike but had got this pain from my MTB ride.
I believe I have narrowed it down to saddle fore/aft postioning and think I may have found the rightspot. Last one to play with now is cleat position. Was on my rollers last night for 30 min with no pain except a small twinge towards the end with a higher gear. We'll try again tonight.

Thanks again.