A five minute knee health check
Put a number on your knee.
Ten questions about pain, movement and daily life. One score out of 100. Clear guidance on what to do next, and a simple way to see whether your knee is getting better.
Free. No account needed. Suitable for ages 11 to 99.
Example result
A score of 76 suggests mild symptoms. Most people at this level improve with targeted exercise.
How it works
Three steps, five minutes
The questions cover the domains standard knee questionnaires use: pain, stiffness, swelling, stability, function and activity.
Answer ten questions
Tell us about pain, stairs, walking, sleep and everyday activities over the past four weeks. No jargon, no measurements needed.
Get your score
Your answers produce a single score from 0 to 100. Higher is healthier. The score appears instantly, with a breakdown by category.
Follow the guidance
Each score band comes with a clear next step, from home exercise to a specialist review. Retake the test to track change.
Beyond the joint
Your knee is part of a whole body
A knee rarely fails on its own. Weight, muscle strength, sleep, mood and activity all shape how a knee feels and how well it heals. Your score reflects the joint, but the guidance treats the person.
- Strength and balance. Weak hips and thighs load the knee unevenly. Guidance includes whole-leg exercise, not just knee bends.
- Weight and metabolism. Each kilogram lost removes roughly four kilograms of force from the knee with every step.
- Sleep and mood. Poor sleep amplifies pain. The questionnaire asks about night pain for this reason.
- Activity, not rest. For most knees, the right movement is medicine. Complete rest usually makes stiffness worse.
Your score
What the number means
Four bands, each with a clear next step. The bands are a guide, not a diagnosis. Sudden injury, locking, giving way or a hot swollen knee always deserve prompt medical review, whatever the score.
Your knee is working well. Keep active, keep your legs strong, and retest if anything changes.
Your knee works well most of the time. A structured six week strengthening programme usually closes the gap. Retest monthly.
Symptoms are limiting you. See a physiotherapist or GP. Options include supervised rehabilitation, weight support and, for some, an injection.
Your knee is affecting daily life. Book a specialist review. Scores in this range are where injections, surgery and joint replacement are discussed.
Track progress
One number, watched over time
A single score is a snapshot. A series of scores is a story. Retake the test every two to four weeks during treatment or recovery.
A rise of 10 points or more is a meaningful improvement. A steady fall is a signal to review your plan with a clinician.
Tip: write your score and date in your phone notes, or screenshot each result. Retesting takes five minutes.
Example: recovery after physiotherapy
The test
Score your knee now
Ten short questions about pain, movement and daily life. Think about your worst knee over the past four weeks. It takes about five minutes.
A few examples of what you will be asked
How comfortable is your knee during usual activities?
Comfort
How free is your knee from sharp catching pain, locking or freezing up?
Mechanical symptoms
What is your current activity level?
Activity level