Unless you experience a traumatic injury, your knees change gradually. 


Most people consider this a good thing when their knees feel fine.


But if your knees hurt, this can be frustrating.  


If you have a Baker’s Cyst,

learn more here.

Are your knees changing for good?

Last month, I began working with an active woman who had recently celebrated her 70th birthday.  


She had knee pain for over 50 years - since she was a teenager.


She had sought medical advice, but no one had given her effective guidance.  



My client had pain on the front of both knees, with her right knee being more uncomfortable. 


During her Initial Better Knees Consultation, I walked her through how to measure around her knees using a flexible tape measure. (Learn how to do so here.) 



A discrepancy of 0.2 cm or less may be related to measurement error.  


But her right knee was 2.5 cm larger (or roughly an inch bigger) than her left knee.  


This was a clear indication for knee swelling.



When knee swelling is present, not only is there a larger amount of knee fluid, that knee fluid is thinner and less lubricating. (source, source, source)


This means a swollen knee is more vulnerable to additional harm.  



But 9 days later, my client had reversed this.  


Her right knee measurement decreased by 3.0 cm.


And her left knee improved by 1.5 cm.  


Her knees were moving more and hurting less.  



I recently wrote about another client who efficiently improved her knees.  


If you missed that article, you may read it here:


2 Ways to Determine If Your Knees are Improving

If your knees feel “tight” or “full,” and certainly if they look puffy or swollen, I recommend that you start by taking the measurement that I mentioned above.  


I guide you through exactly how to do so within this video:

Write down the measurements using centimeters and millimeters.  


For example, your measurement may be 37.4 cm, 42.9 cm, etc. 



Then, set a reminder for yourself to remeasure your knees 9 days later.  



If you’d like to keep a closer eye on the situation, take your knee measurements first thing each morning. 


Measuring at the same time each day eliminates having to consider whether normal daily fluctuations are responsible for any changes.  


(It’s common for this measurement to be higher later in the day.) 



Next, compare the measurements.  


For example, let’s say your left is painful and your left knee initially measured 0.7 cm larger than your right.  


  • IF the second measurement is larger by at least 0.2 cm, your knee is likely getting worse.  

  • IF the second measurement is the same, or within 0.2 cm of the first measurement, there is no clear indication that your knee is improving. 

  • IF the second measurement is at least 0.3 cm smaller, your knee is improving.



What if your knees aren’t swollen?

If your knees are painful, but you can’t detect any swelling, consider using this zero-cost questionnaire.  


The Knee Injury and Osteoarthritis Outcome Score, also known as the KOOS, is a valid, scientifically reliable measurement. (source)


I’ve previously called it “The GPS for Your Knees.”



To get your KOOS, you’ll answer questions – using a scale between 0 to 4 – to rate the extent to which your knees are limiting you. 


And it only takes about 10 minutes to complete. 


Your KOOS will be automatically calculated for you when you use this link. 



Then, set a reminder for yourself to retake the KOOS in 4 - 5 weeks.  


Compare these two scores. 



Here’s an example from someone who used the Inside Out Knee Health approach:

In less than 5 weeks, his KOOS increased more than 12 points. 



For reference, a 10-point increase indicates improvement beyond random fluctuations in your knee symptoms. (source)


Even though he was still having knee pain, he knew his knees were truly improving.



Why This Matters for Your Knees

Your knees may change gradually — but that’s exactly why the right small steps, done consistently, can create powerful momentum in your favor.


Whether you’ve been dealing with knee pain for a few weeks or, like my client, for decades, your situation is not permanent.



Her knees didn’t improve because of luck. 


They improved because she finally had a clear way to measure what was happening — and a plan built to support the biology of healing.



The same is possible for you.


If your knees feel swollen, tight, unreliable, or simply “not right,” you don’t have to wait and hope they magically turn around. 



Within the next 10 minutes, you can take your first measurement or complete your first KOOS score. 


Within the next 9 days—or the next few weeks—you can see whether your knees are improving.



These little data points do more than track change.


They build confidence.


They replace fear with clarity.



And they show you that your knees are capable of improving, even if it’s been a long time since you’ve believed that.



Your next step is simple.


Pick one of the two tools above.


Measure your knees—or take your KOOS.



Then set a reminder.


Give yourself the gift of knowing.


Action creates direction.

Direction creates improvement.

And improvement — no matter how small — creates hope.


Your knees can get better.

Let’s start proving it.


I help clients get Better Knees

with the Inside Out Knee Health approach.

Interested in working with me? Schedule here.


For Inside Out Knee Health,

here's a guide to get started:

You can access it here. 

Disclaimer: The information in this blog post is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, or prevent any health issue or disease without consulting with a qualified healthcare professional. The author of this blog and the website do not bear any responsibility for any actions taken based on the information provided in this blog.