MyKneeScore

A five minute knee health check

Put a number on your knee.

Twelve 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.

Start the test See how it works

Free. No account needed. Suitable for ages 11 to 99.

Example result

76out of 100

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 follow the same domains used in validated knee outcome measures: pain, function and quality of life.

Answer twelve 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.

80–100
Healthy

Your knee is coping well. Keep active, keep strong, and retest if symptoms change.

60–79
Mild

Early symptoms. A structured six week strengthening programme resolves most knees in this band. Retest monthly.

40–59
Moderate

Symptoms are limiting daily life. See a physiotherapist or GP. Options include supervised rehabilitation, weight support and, for some, an injection.

0–39
Severe

Significant impact on daily life. Book a specialist review. Scores in this range are where joint replacement and other surgical options 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.

The test

Score your knee now

Twelve 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 would you describe your usual knee pain?

Comfort

None Very mild Mild Moderate Severe

Does your knee give way, catch or lock?

Stability

Never Rarely Sometimes Often Every day

Can you kneel and get up again?

Kneeling

Easily With little difficulty With moderate difficulty With great difficulty Not at all
Free, and no account needed. Nothing is saved unless you note it down.
Important. My Knee Score is an educational self-assessment based on validated knee outcome measures. It is not a diagnosis and does not replace advice from a doctor or physiotherapist. Seek urgent care for a knee that is hot, red and swollen, follows a significant injury, or will not bear weight.