Quote Originally Posted by OakLeaf View Post
Pain in the back of the knee (like in the popliteal area) is a pretty classic sign of a high seat ... which doesn't necessarily mean that your seat is actually too high, especially since your fitter thinks it's still too low. More likely it's just too much too soon.

Half an inch (12 mm) is a LOT to change seat height all at once. If I need to change mine, I'll go 3 to no more than 5 mm at a time. Ride at least 100 miles to let my body adjust, then go the next step.

Since they're already sore, be extra careful. Ice today if you can (no more than 15-20 minutes at a time, and not too close to your evening workout) and definitely after your run. Try putting your seatpost back up maybe just 2 mm lower than it was for a week or so, then go the next step and see how it feels.
Thanks - and I had thought that .5 inch wouldn't be too much, apparently not. The interesting thing is that the knee that was giving me problems this morning is on my longer leg. My knees have been tender for a couple of days though - primarily the lower quads close to the knees. That feels much better after my gentle ride last night. Will lower the seat to just a little higher than it was and proceed as you have advised. I don't want to over-do and injure myself.... I enjoy cycling so much that I need to be careful not to overstress my knees.