Road Cycling - Knee pain

For some reason, I've been experiencing minor knee pain after my rides. Not immediately after or during, but a few hours after. I also have this bad habit of anchoring my foot to the ground, and twisting my upper leg inward, and cracking my knees. I don't think that helps. But what could cause knee pain in riding. I can eliminate cleat position, because I'm positive that is correct. I know my saddle isn't too low, but it might be a few millimeters too high - could that cause knee pain?

How do you get rid of knee pain?

Stretch ! Rest , take some advile and perhaps adjust your seat . I had a problem also . Take 2 advil 3 times a day . Rest for a couple of days and try and move up your seat a tiny bit . Also, ice after riding .after your days off , take it easy for a day or two until your happy with your seat adjustments
Jar

What part of the knee... be specific........

What part of the knee... be specific........

It's the front inside of my knee. I read that the cause of that is usually cleat position, being that your toes point outward too much. I specifically moved the cleat so I could move my toes out as much as possible, perhaps that was a mistake. But I don't get it, because while I'm riding my feet naturally go into that position. All 6 degrees of float allow my toes to point in more, but they naturally do not. I even tried pushing on the ground with my toes out, and I felt a little pain in the exact spot. Is it possible I need to move my feet to a position they do not naturally go into while I'm pedalling (ie more inward toes)?

I try and get my natural riding position set the middle of the float. Try and set them so you have 3 degrees in each direction from you natural spot. You can also try moving that foot inwards towards the bottom bracket slightly. If it is to far out, you will put undue pressure on the inside of the knee, and vice versa.
(I had the opposite prob. I changed shoes and cleats and thought i had measured it properly, but after about 15 minutes of riding, my IT band (outisde of knee) was killing me, I had my foot 10mm to close the BB, and was straining the outside.)

If this doesn't help, It may be a camber issue, where the flat position of your foot on the pedal is not the way your feet and knees are designed line up. Most people have a degree of tilt to thier feet, yet cycle with them flat.

Check out le wedges....

http://www.lemondfitness.com/products/lewedge/index.html

http://www.cambriabike.com/road/pedals/lemond_fitness_lewedge.htm

your seat's too low. what makes you think it's too high?

What kind of pedals do you use. I used speed plays and went to looks... My knees were killing me and i moved back to speed play and the pain was gone.