Start here

New to all this? Read these four things, in order.

About twenty minutes. It will save you the months I spent figuring out where to even begin.

Understand your injury

Defect vs. wear, what imaging shows, and what your grade actually means.

The precautions list — including where NSAIDs may hurt more than help.

Food, collagen + vitamin C timing, leg strength, sleep, load management.

Supplements → peptides → injections → surgery, in order of invasiveness.

Then, when you’re ready

Open the index and go straight to what applies to you — or browse the study library if you’d rather start from the papers themselves.

“This is the reference I wish I’d had on day one.”