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Still there after 24 hours?
Stop and see a physio if the knee swells, locks, catches or gives way; if pain wakes you at night; if it is still there after two weeks of low-impact-only work; or if it goes above 3/10 during a session and is still present 24 hours later. No training plan fixes a mechanical problem.
This stays up until you log a knee of 3 or lower.
—7-day avg
—vs 205
—sessions
—this week
—knee max 7d
Progress to goal
205170
—lb lost
—7-day avg
—lb to go
Weight, last 8 weeks
daily weight 7-day average
Phase 3 gate
Quiet knee weeks: 0 of 4 (max ≤ 3, no swelling)
Download my data
Every day, week note and benchmark you've logged, as CSV files in one .zip. Keep it somewhere safe as your backup.