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@noiser
of the bike fit i had, i feel this was the best thing i got out of it:
http://bikedynamics.co.uk/kneepain.htm
Cleat Misalignment
A very common cause of knee pain is misalignment of the cleats, causing the foot to be excessively toed in or out. Ideally the foot will be allowed to adopt its natural position with adequate float each side to accommodate any rotation whilst pedalling. If the foot is held in an unnatural posture, the tibia will be rotated, again causing poor patella tracking and unnecessary strains on knee ligaments. If the foot is excessively toed in, this will contribute to the tension in the illiotibial band (ITB) a fibrous connective tissue that runs along the thigh and attaches to the tibia. This band has to cope with the articulaltion of the knee but can often become inflamed due to friction.
(i didn't fit with them, just googled for "proper" [online] advice)