Poor bike cleat positioning is one of the most common pathomechanics for anterior knee pain, iliotibial band syndrome and foot numbness and pain. You don’t have to be a bike-fit wizard to know if your cleat position is not quite right.
There are some simple signs to help identify a poor cleat position: consistent numbness of foot, big or small toes feeling over-pressured, always adjusting the heel or knee position to make the foot feel better in the shoe, and the shoe not feeling like the right size in spite of it feeling perfect off the bike.
Be aware that irregular saddle and handlebar positions can make a cleat position feel a little off as well.
Consult a BikePT certified professional bike fitter to assist you with your bicycle positioning.
Proper cleat positioning takes into account the primary concerns of fore/aft, medial/lateral, and rotational adjustments. Attention to these simple planes can create great fit-solutions for most people.