Right knee · MISHA prehab

Ready for Nov 17

Ready to trainNo check-in yet
Green

Knee —0 / 6 complete

Training environment

Changes substitutions for strength sessions.

This week

Calendar

Planned vs actual, through surgery.

✈ Travel🦵 Strength🚴 Peloton✓ CompleteTaper

History

Everything you actually did.

Progress

Enough data to spot useful patterns.

7-day activity

Steps and logged training minutes.

Knee response

Morning pain over the last 14 check-ins.

Strength progression

Latest logged working load by exercise.

Weekly review

A short prehab scorecard.

Calendar day

Day detail

MISHA prehab

More

Plan rules

Knee response controls progression.

Green · Pain 0–3, no new swelling, next morning near baseline → eligible to progress.
Yellow · Pain 4–5 or mild stiffness/swelling → maintain load.
Red · Sharp pain, limp, notable swelling, reduced ROM, or worse >24h → back off.

Short-term prehab companion only. Surgeon/PT restrictions override the plan.

Morning check-in

How is the right knee?

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Activity

Knee aggravated

Capture what happened