I've had knee pain off and on for the past few years and I need to fix it... It's usually in my left knee, but sometimes will show up in my right knee. It is medial knee pain directly to the side of my knee cap, not up or down. Everywhere says to adjust cleats or buy an orthotic or wedge. I ride in toe clips, so I can't adjust cleats. Does that mean I need an orthotic? What type of orthotic am I looking for?

I didn't get it this time until I recovered my saddle, but I put it back in the same position... The only other difference I've made to my routine is I've been riding harder because I've been riding solo. Milage is the same and It only hurts while pedaling seated.

Thanks for your help,
Scott