Where does it hurt? On the outside, inside, front back? Stretching is good for flexibility of muscles and tendons. Ligaments to a lesser extent because they don't undergo the same amount of forces or range of motion. Knees are vulnerable mostly due to seat positioning, height (fore-aft adjustments), shoe/cleat alignment and pedaling motion.

General rule of thumb on knee pains:

- inside & outside = shoe/cleat alignment & float
- front & top = seat too low and/or too far back
- behind & underneath = seat too high and/or too far forward