Hey BF, I love these forums but feel like I hardly ever get to contribute. And now I'm asking for advice again...
I went to clipless pedals on my road bike in January, after maybe 6 months of riding with cages and regular shoes. I already had been using clipless pedals on my MTB for several months and was loving it. Everything felt good, my road bike was fine and I was upping my distances, and I got made the mistake of buying pedals without really knowing what I was getting into.
I bought some Time RXS pedals from Bonktown and proceeded to ride with them, using some old shoes my Dad had given me. After a few rides I was getting medial knee pain, and went to a bike shop a few days later. I had bought some other things from them before and they had no problems adjusting my cleat position and saddle height. I also went to the Doctor and he basically recommended the fitting. Anyway, this eliminated the pain for a month or so, but then it returned. I went back for another adjustment and all was well for another couple of months until the pain again with a vengence. I went cold turkey from then until now on that bike, and didn't ride any bikes at all for a couple of months.
Saw the Doctor again and he said it could be muscle imbalances and gave me some exercises to do, and also told me my knee caps are located slightly inward which could be causing the pain and that there are other muscle strengthening exercises to do that could help correct this. Plus he said to get back into other exercises like running or even walking (running I do now after having put it to one side when I got hooked on riding) which could strengthen surrounding muscles.
Anyway, since then (about 5 months ago now) I've been riding my commuter bike everyday with regular flat shoes and pedals, and my MTB with the eggbeaters like before. It's time I got back into road biking again but don't know what to do, I'm hesitant about going right back to clipless and which pedals I should use and whether it could have been the older shoes too. I am thinking I will go to the bike shop and see what they say, whether they can do a more intense fitting and recommend some pedals. But I don't know if I should ride long distances with regular shoes and pedals first to get my body used to it, and to get my fitness back up. Or whether I should just try the same pedals but make a fresh start on cleat location, saddle location and everything else, or maybe if I should replace the shoes or what I should do and where I should start.
It just bummed me out for so long and I don't want to hurt myself again