How to adjust seat saddle and saddle position for knee pain? I understand that a seat too high can cause:


hips rocking trying to extend to pedals
pain in the back of the knee


And that a seat too low can cause:


can't fully extend legs
pain in front of the knee


Here's my problem: I'm getting a little bit of front knee pain AND my hips rocking back and forth. It suggests my seat is both too high and too low at the same time!! 

Perhaps my saddle position is too far forward, making the seat feel like it's too low, therefore aggravating my knee. Should I try lowering the seat height but also moving back the seat position?
While it's true that your hips rocking indicates that the seat is too high, there is a different rule of thumb for knee pain related to the fore and aft position of the saddle.  It's easy to remember:


If your knee hurts in front, your seat is too far forward.
If your knee hurts in the back, your seat is to far backward.


The most important thing to remember is that small changes can make a big difference.