I had poping / cracking in my knees which turned into severe knee pain so I went to ortho and he said go get refitted and then come back if I still had issues.

So - I went and got a new fit -seat height was ok, but my knees were pronating too far out. The fit specialist made some major adjustments to the pedals and cleat placement on the shoes and then he moved my seat forward a little and my pain is gone as is the poping sounds. Now I only have mild soreness where I would expect it after hammering up a major hill.

The first LBS did a half-*****ed job and they have not provided the most impressive service. I decided to use another LBS and pay for a new fit ($75) since I didn't buy my bike there. I have been very happy and it was the best $75 spent to date on cycling.

My advice is to get a good fit from someone who specializes in bike fits, it solves so many issues.