The short version

Skip the intake. See how it adapts.

A plausible knee case

Over a year, no better or worse. Worse with going down stairs or hills. Rest and YouTube haven't fixed it.

What we heard

Front of the knee

Stairs, squatting, and sitting a while set it off. The front of the knee takes it.

Reactivity

Moderately reactive

History
Long-standingHolding steady
Region
Knee1 aggravating factor
Goal
Back to the activity you've been avoiding

You start here

Get moving

Get back the movement you've been avoiding.

Dose
4× a week · 12 min · 3 sets
Intensity
Light to moderate. A bit of discomfort is fine.Up to 3/10, easing within an hour
  • Heel slide15 reps
  • Wall sit5 × 30 sec
  • Quad set10 × 5 sec

AdvanceYou finish 4 sessions in a row and wake up at 3/10 or below.

Back offYou wake up above 5/10, or you can't finish two sessions in a row.

Then02 Build strength · 03 Get back to it

Daily check-in

Three questions.

Change an answer and watch the plan respond.

Did you get the session done?

How did it feel during and just after?

–/ 10
FineRough

Drag to answer

And this morning?

–/ 10
No symptomsWorst it gets

Drag to answer

What would you change for your audience?

Every threshold here is our guess. We would rather be told what is wrong with it than defend it.

Reply to the email this came from and we will find 15 minutes.

Or walk the full experience →

Not medical advice or a diagnosis