An evidence-based, clinician-informed 12-week at-home program for adults with early knee osteoarthritis. Organized into nine high-impact chapters, it guides you through self-assessment, load management, gait and movement fixes, progressive strength training (quads, hips, calves), mobility restoration, pain modulation, lifestyle upgrades (sleep, nutrition, weight management, footwear), weekly programming, and long-term maintenance. Includes printable assessments, trackers, and decision checklists to personalize and sustain results.