sit on the bike in your normal position. have clip in and set the cranks parallel with the ground. you ground. dangle a plumbob off the end of your knee it should run past the center of the pedal axle. you can tweek this by moving the seat foward and back and or getting standard or layed back seat posts. Also set the clips to loose as practical so you have play in them. make sure your natural foot position is in the middle of the play of the cleat.

ps seat too high blows knees out real fast. seat too low burns thighs.
pss. faster cadence is better. crank big gears and yourl blow knees too.

pss my knees also give me shit. mainly with upwind toeside riding. I flagged away the surfboards because you do alot more toesiding that TTs or mutants. My stuffed knees can't handle that action.

Why not just buy the Rotating footstraps with the inch thick pads - mod it to suit footstance, the windsurf style stance keeps you in correct treacking alignment ...

after i lost my acl and never got it fixed I take supplements with training
If you want any improvement in your knee, trust me, this works, just give it a month to take effect

Triple Omega 3-6-9 fish , flax & Borage oil and
Clucosamine Chondotin Msn

3 a day, each, knee is perfect. No harmful drugs or pain killers.

you can get them cheap at Puritans Pride .com

better then joint juice, for sure.
without those I could not kite anymore
www.puritan.com