Originally Posted by
canklecat
I had to consciously pedal toe-down to avoid hyper-extending my knee
it is always better to have the saddle little too low than too high. Having saddle that high to the point of hyper extending your knee will cause you to slowly move forward to the pointy parts of the saddle where your pelvis will not be properly supported. Also it takes a few rides for body to adjust after long time off cycling, if the fit was working fine before, I would ride through the soreness for a little bit before drastically changing your position. I remember after 6 month off the the bike, on the first ride, I could not sit on the saddle for more than 20 minutes, had to stand for the rest of the ride. Disclaimer, I did not have the injuries that you had, just extra 20lbs .