1. Start by completing the KOOS.
2. Put a reminder in your phone, or on your calendar, to complete it again in 4 - 5 weeks.
3. Calculate the difference in your KOOS by subtracting your previous KOOS from your current one.
So let’s say you take the KOOS today & your result is 71.
And next month you take the KOOS & your result is 83.
The difference is an increase of 12 points.
On the other hand, let’s say your KOOS today is 71.
And next month, your KOOS is 57.
The difference is a decrease of 14 points.
4. Interpret the difference in your KOOS.
IF your KOOS decreased:
- by 10 or more points, your knee(s) are likely getting worse.
(Exceptions occur when you’ve stopped taking medication, reduced the dose of that medication, or you were initially under the influence of steroid injections.)
- by less than 10 points, the change isn’t large enough (from a statistical perspective) to confidently indicate that your knees are getting worse.
IF your KOOS increased,
- by 10 or more points, your knee(s) are getting better.
(Exceptions may arise if you are unable to accurately interpret the signals from your knees due to taking pain-reducing medication, an increased dosage of medication, or recent steroid injections.)
- by less than 10 points, the change isn’t large enough (from a statistical perspective) to confidently indicate that your knees are getting better.
5. Determine the next steps for your knees.
Given your goal is building stronger, healthier knees – to eliminate knee pain and your daily and recreational activities – here’s what I recommend:
>> When your KOOS difference reveals an increase of 10 points or more – and the above exceptions don’t apply to you – it is clear that what you’ve been doing over the past month has been helping your knees.
In this case, keep doing what you’ve been doing.
>> When your KOOS difference reveals a decrease of 10 points or more* – and the above exceptions don’t apply to you – you’ll need to alter what you’re doing for your knees.
*This is also a good rule of thumb with a decrease of less than 10 points.
This may involve altering the type, intensity, or duration of activity and/or exercise.
This is similar to perfecting a gourmet recipe.
Each one of your activities and exercises is an ingredient.
You may need more of one ingredient.
Or more of multiple ingredients.
You may need less of one ingredient.
Or less of multiple ingredients.
You may need to add one or more ingredients.
Or you may need to swap out one or more ingredients.
If you don’t have years of experience successfully building healthier knees, finding the solution can be time-consuming and frustrating.
[If you’d like personal guidance to build stronger, healthier knees, I’d be happy to help you. Click here.]
>> When your KOOS difference improves less than 10 points, determining what to do becomes more nuanced. (source)
The lower your initial KOOS score is, especially when it falls closer to 0 than it does to 100, even a 10-point improvement may not give you the confidence that you’re making sufficient improvements.
[If this is your situation and you’d like personal guidance, click here.]
If, on the other hand, your initial KOOS score is above 75, you’re more likely to be satisfied with how your knees are improving, even with less than a 10-point improvement. (source)
In this case for you, keep doing what you’ve been doing, and reassess your KOOS in another month.
Key Takeaways:
- The KOOS provides insights about how your knees are doing right now.
- By completing the KOOS questionnaire again after a few weeks have passed, you can determine if your knees are getting better, staying relatively the same, or getting worse.
- If you’re unsatisfied with how your knees are doing – if they’re getting worse, staying the same, or not improving as efficiently as you’d like – you may need to alter the type, intensity, or duration or one or more of your activities or exercises.
