:root {
  --ink: #162026;
  --muted: #5b6a72;
  --paper: #f7fbfa;
  --surface: #ffffff;
  --teal: #167a7f;
  --teal-dark: #0d5559;
  --coral: #d8644a;
  --amber: #c8902f;
  --green: #4d8061;
  --line: #d9e5e2;
  --shadow: 0 18px 50px rgba(17, 36, 43, 0.14);
  --radius: 8px;
  color-scheme: light;
}

* {
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
}

body {
  margin: 0;
  background: var(--paper);
  color: var(--ink);
  font-family:
    Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  line-height: 1.55;
  overflow-x: hidden;
}

a {
  color: inherit;
  text-decoration: none;
}

a:focus-visible,
button:focus-visible,
summary:focus-visible {
  outline: 3px solid rgba(216, 100, 74, 0.72);
  outline-offset: 3px;
}

button,
input {
  font: inherit;
}

.skip-link {
  background: var(--teal-dark);
  border-radius: 0 0 var(--radius) 0;
  color: white;
  font-weight: 850;
  left: 0;
  padding: 10px 14px;
  position: fixed;
  top: 0;
  transform: translateY(-120%);
  transition: transform 160ms ease;
  z-index: 100;
}

.skip-link:focus {
  transform: translateY(0);
}

.site-header {
  align-items: center;
  background: rgba(247, 251, 250, 0.86);
  backdrop-filter: blur(18px);
  border-bottom: 1px solid rgba(217, 229, 226, 0.76);
  display: grid;
  gap: 18px;
  grid-template-columns: minmax(180px, 1fr) auto auto;
  left: 0;
  padding: 14px clamp(18px, 4vw, 54px);
  position: sticky;
  right: 0;
  top: 0;
  z-index: 20;
}

.brand {
  align-items: center;
  display: inline-flex;
  font-weight: 800;
  gap: 10px;
  min-width: 0;
}

.brand-mark {
  align-items: center;
  background: var(--teal);
  border-radius: 50%;
  color: white;
  display: inline-flex;
  flex: 0 0 auto;
  height: 34px;
  justify-content: center;
  width: 34px;
}

.main-nav {
  align-items: center;
  display: flex;
  gap: 20px;
}

.main-nav a {
  color: var(--muted);
  font-size: 0.94rem;
  font-weight: 700;
}

.main-nav a:hover,
.main-nav a:focus-visible {
  color: var(--teal-dark);
}

.language-switcher {
  align-items: center;
  background: #e9f2f0;
  border: 1px solid var(--line);
  border-radius: 999px;
  display: inline-flex;
  gap: 4px;
  padding: 4px;
}

.lang-button {
  background: transparent;
  border: 0;
  border-radius: 999px;
  color: var(--muted);
  cursor: pointer;
  min-height: 32px;
  min-width: 44px;
  padding: 6px 10px;
}

.lang-button.is-active {
  background: var(--surface);
  color: var(--teal-dark);
  font-weight: 800;
  box-shadow: 0 5px 16px rgba(16, 75, 78, 0.12);
}

.hero {
  align-items: end;
  display: grid;
  min-height: min(820px, 88vh);
  overflow: hidden;
  padding: clamp(110px, 14vh, 170px) clamp(20px, 6vw, 82px) clamp(62px, 10vh, 92px);
  position: relative;
}

.hero-image,
.hero-shade {
  height: 100%;
  inset: 0;
  position: absolute;
  width: 100%;
}

.hero-image {
  object-fit: cover;
}

.hero-shade {
  background:
    linear-gradient(90deg, rgba(8, 28, 31, 0.78) 0%, rgba(8, 28, 31, 0.52) 42%, rgba(8, 28, 31, 0.12) 78%),
    linear-gradient(0deg, rgba(11, 34, 36, 0.55) 0%, rgba(11, 34, 36, 0.08) 34%);
}

.hero-content {
  color: white;
  max-width: min(760px, 100%);
  position: relative;
  z-index: 1;
}

.eyebrow {
  color: var(--coral);
  font-size: 0.78rem;
  font-weight: 900;
  margin: 0 0 10px;
  text-transform: uppercase;
}

.hero .eyebrow {
  color: #ffb199;
}

h1,
h2,
h3 {
  line-height: 1.04;
  margin: 0;
  overflow-wrap: anywhere;
}

h1 {
  font-size: clamp(2.9rem, 7vw, 6.7rem);
  max-width: 11ch;
  white-space: pre-line;
}

h2 {
  font-size: clamp(2rem, 4vw, 4.3rem);
  max-width: 12ch;
}

h3 {
  font-size: 1.12rem;
}

p {
  margin: 0;
  overflow-wrap: anywhere;
}

.hero-copy {
  font-size: clamp(1.05rem, 2vw, 1.35rem);
  margin-top: 22px;
  max-width: min(660px, 100%);
}

.hero-actions {
  display: flex;
  flex-wrap: wrap;
  gap: 12px;
  margin-top: 32px;
}

.button {
  align-items: center;
  border-radius: 999px;
  display: inline-flex;
  font-weight: 850;
  justify-content: center;
  min-height: 46px;
  padding: 12px 18px;
}

.button.primary {
  background: white;
  color: var(--teal-dark);
}

.button.secondary {
  border: 1px solid rgba(255, 255, 255, 0.62);
  color: white;
}

.notice-band {
  background: #193237;
  color: #edf7f4;
  display: flex;
  gap: 10px;
  padding: 16px clamp(20px, 6vw, 82px);
}

.notice-band strong {
  color: #ffb199;
}

.section {
  padding: clamp(68px, 9vw, 118px) clamp(20px, 6vw, 82px);
}

.muted-section {
  background: #eef6f3;
}

.section-heading {
  display: grid;
  gap: 12px;
  grid-template-columns: minmax(0, 1fr);
  margin-bottom: 34px;
  max-width: 920px;
}

.section-heading p:last-child {
  color: var(--muted);
  font-size: 1.06rem;
  margin-top: 8px;
  max-width: 820px;
}

.section-heading h2 {
  max-width: 820px;
}

.feature-grid,
.sport-grid,
.symptom-grid {
  display: grid;
  gap: 16px;
  grid-template-columns: repeat(3, minmax(0, 1fr));
}

.info-card,
.sport-card,
.video-card,
.symptom-card,
.research-card {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  min-width: 0;
}

.info-card {
  min-height: 220px;
  padding: 26px;
}

.info-card .tag,
.sport-card .tag,
.symptom-card .tag,
.research-card .tag {
  color: var(--teal);
  display: block;
  font-size: 0.74rem;
  font-weight: 900;
  margin-bottom: 16px;
  text-transform: uppercase;
}

.info-card p,
.sport-card p,
.video-card p,
.symptom-card p,
.research-card p,
.timeline p {
  color: var(--muted);
}

.symptom-section {
  background: #f8fbf8;
}

.symptom-layout {
  display: grid;
  gap: 18px;
  grid-template-columns: minmax(280px, 0.68fr) minmax(420px, 1fr);
}

.symptom-grid {
  grid-template-columns: 1fr;
}

.symptom-card {
  padding: 24px;
}

.symptom-card strong {
  color: var(--coral);
  display: block;
  font-size: 1.38rem;
  line-height: 1.1;
  margin: 8px 0 10px;
}

.table-panel {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  overflow: hidden;
}

.table-panel-header {
  border-bottom: 1px solid var(--line);
  padding: 24px;
}

.table-panel-header p:last-child {
  color: var(--muted);
  margin-top: 10px;
}

.table-wrap {
  overflow-x: auto;
}

table {
  border-collapse: collapse;
  min-width: 760px;
  width: 100%;
}

th,
td {
  border-bottom: 1px solid var(--line);
  padding: 15px 18px;
  text-align: left;
  vertical-align: top;
}

th {
  background: #f1f8f6;
  color: var(--teal-dark);
  font-size: 0.78rem;
  letter-spacing: 0;
  text-transform: uppercase;
}

td {
  color: var(--muted);
}

td:first-child {
  color: var(--ink);
  font-weight: 850;
}

.research-band {
  background: #143438;
  border-radius: var(--radius);
  color: white;
  display: grid;
  gap: 14px;
  grid-template-columns: minmax(260px, 0.8fr) repeat(3, minmax(0, 1fr));
  margin-bottom: 18px;
  padding: 18px;
}

.research-intro {
  padding: 10px;
}

.research-intro .eyebrow {
  color: #ffb199;
}

.research-intro h3 {
  font-size: clamp(1.45rem, 3vw, 2.5rem);
}

.research-intro p {
  color: #c7dfdd;
  margin-top: 12px;
}

.research-card {
  background: rgba(255, 255, 255, 0.08);
  border-color: rgba(255, 255, 255, 0.16);
  padding: 20px;
}

.research-card .tag {
  color: #ffb199;
}

.research-card h4 {
  font-size: 1rem;
  line-height: 1.18;
  margin: 0 0 10px;
}

.research-card p {
  color: #d3e6e4;
}

.timeline {
  counter-reset: rehab;
  display: grid;
  gap: 14px;
}

.step {
  align-items: start;
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  display: grid;
  gap: 18px;
  grid-template-columns: 64px 1fr minmax(220px, 0.6fr);
  padding: 20px;
}

.step::before {
  align-items: center;
  background: #e2f1ee;
  border: 1px solid #c4dcda;
  border-radius: 50%;
  color: var(--teal-dark);
  content: counter(rehab, decimal-leading-zero);
  counter-increment: rehab;
  display: inline-flex;
  font-weight: 900;
  height: 48px;
  justify-content: center;
  width: 48px;
}

.step-meta {
  color: var(--coral);
  font-size: 0.85rem;
  font-weight: 850;
}

.video-grid {
  display: grid;
  gap: 18px;
  grid-template-columns: repeat(2, minmax(0, 1fr));
}

.video-card {
  display: flex;
  flex-direction: column;
  overflow: hidden;
}

.video-frame {
  aspect-ratio: 16 / 9;
  background: #dbe8e5;
  display: block;
  position: relative;
}

.video-preview-missing {
  align-items: center;
  color: var(--teal-dark);
  display: flex;
  font-weight: 900;
  justify-content: center;
}

.video-preview-missing::before {
  content: "YouTube reference";
}

.video-frame img {
  display: block;
  height: 100%;
  object-fit: cover;
  width: 100%;
}

.video-preview::after {
  background: linear-gradient(180deg, rgba(14, 26, 30, 0.08), rgba(14, 26, 30, 0.48));
  content: "";
  inset: 0;
  position: absolute;
}

.video-play {
  background: #d91f1f;
  border-radius: 14px;
  height: 58px;
  left: 50%;
  position: absolute;
  top: 50%;
  transform: translate(-50%, -50%);
  width: 82px;
  z-index: 1;
}

.video-play::before {
  border-bottom: 13px solid transparent;
  border-left: 22px solid #fff;
  border-top: 13px solid transparent;
  content: "";
  left: 33px;
  position: absolute;
  top: 16px;
}

.video-platform {
  background: rgba(255, 255, 255, 0.92);
  border-radius: 999px;
  bottom: 18px;
  color: var(--ink);
  font-size: 0.82rem;
  font-weight: 900;
  padding: 8px 12px;
  position: absolute;
  right: 18px;
  z-index: 1;
}

.video-body {
  display: grid;
  gap: 14px;
  padding: 20px;
}

.video-meta {
  color: var(--coral);
  display: block;
  font-size: 0.78rem;
  font-weight: 900;
  margin-bottom: 9px;
  text-transform: uppercase;
}

.video-summary {
  margin: 0;
}

.video-guide {
  display: grid;
  gap: 10px;
}

.video-guide-block {
  background: #f6fbfa;
  border: 1px solid var(--line);
  border-radius: 6px;
  padding: 14px;
}

.video-guide-block.warning {
  background: #fff8f4;
  border-color: rgba(224, 105, 69, 0.28);
}

.video-guide-block h4 {
  color: var(--ink);
  font-size: 0.86rem;
  margin: 0 0 7px;
}

.video-guide-block p,
.video-guide-block ol {
  color: var(--muted);
  font-size: 0.94rem;
  margin: 0;
}

.video-guide-block ol {
  padding-left: 18px;
}

.video-guide-block li + li {
  margin-top: 6px;
}

.video-actions {
  border-top: 1px solid var(--line);
  padding: 16px 20px 20px;
}

.video-link,
.source-list a,
.site-footer a {
  color: var(--teal-dark);
  font-weight: 850;
  text-decoration: underline;
  text-underline-offset: 3px;
}

.sport-card {
  padding: 26px;
}

.sport-card ul {
  color: var(--muted);
  margin: 18px 0 0;
  padding-left: 19px;
}

.sport-card li + li {
  margin-top: 8px;
}

.article-grid {
  display: grid;
  gap: 18px;
  grid-template-columns: repeat(2, minmax(0, 1fr));
}

.article-card {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  display: grid;
  gap: 14px;
  min-width: 0;
  padding: 26px;
}

.article-card .tag,
.article-related-card span {
  color: var(--teal);
  display: block;
  font-size: 0.74rem;
  font-weight: 900;
  text-transform: uppercase;
}

.article-card h3 {
  font-size: clamp(1.25rem, 2.3vw, 2rem);
  line-height: 1.12;
}

.article-card p {
  color: var(--muted);
}

.article-card a,
.article-related-card,
.article-sources a {
  color: var(--teal-dark);
  font-weight: 850;
  text-decoration: underline;
  text-underline-offset: 3px;
}

.sport-protocols {
  display: grid;
  gap: 18px;
  margin-top: 18px;
}

.protocol-group {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  overflow: hidden;
}

.protocol-head {
  background: #f3f9f7;
  border-bottom: 1px solid var(--line);
  padding: 24px;
}

.protocol-head h3 {
  font-size: clamp(1.35rem, 2.4vw, 2.25rem);
}

.protocol-head p {
  color: var(--muted);
  margin-top: 10px;
  max-width: 860px;
}

.protocol-grid {
  display: grid;
  gap: 0;
  grid-template-columns: repeat(3, minmax(0, 1fr));
}

.protocol-card {
  border-right: 1px solid var(--line);
  min-width: 0;
  padding: 22px;
}

.protocol-card:last-child {
  border-right: 0;
}

.protocol-card .tag {
  color: var(--teal);
  display: block;
  font-size: 0.74rem;
  font-weight: 900;
  margin-bottom: 12px;
  text-transform: uppercase;
}

.protocol-card h4 {
  font-size: 1.05rem;
  line-height: 1.22;
  margin: 0;
}

.protocol-card p {
  color: var(--muted);
  margin-top: 8px;
}

.protocol-card ul {
  color: var(--muted);
  margin: 14px 0 0;
  padding-left: 18px;
}

.protocol-card li + li {
  margin-top: 7px;
}

.protocol-card strong {
  color: var(--ink);
}

.video-ref-box {
  border-top: 1px solid var(--line);
  margin-top: 16px;
  padding-top: 14px;
}

.video-ref-box strong {
  color: var(--coral);
  display: block;
  font-size: 0.82rem;
  margin-bottom: 8px;
}

.video-ref-box ul {
  list-style: none;
  margin: 0;
  padding: 0;
}

.video-ref-box li + li {
  margin-top: 8px;
}

.video-ref-box a {
  color: var(--teal-dark);
  font-weight: 850;
  text-decoration: underline;
  text-underline-offset: 3px;
}

.video-ref-box span {
  color: var(--muted);
  display: block;
  font-size: 0.86rem;
  margin-top: 2px;
}

.source-list {
  display: grid;
  gap: 12px;
  list-style: none;
  margin: 0;
  padding: 0;
}

.faq-list {
  display: grid;
  gap: 12px;
  max-width: 980px;
}

.faq-item {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  overflow: hidden;
}

.faq-item summary {
  color: var(--ink);
  cursor: pointer;
  font-weight: 850;
  list-style: none;
  padding: 18px 52px 18px 20px;
  position: relative;
}

.faq-item summary::-webkit-details-marker {
  display: none;
}

.faq-item summary::after {
  color: var(--teal);
  content: "+";
  font-size: 1.35rem;
  line-height: 1;
  position: absolute;
  right: 20px;
  top: 18px;
}

.faq-item[open] summary::after {
  content: "-";
}

.faq-item p {
  border-top: 1px solid var(--line);
  color: var(--muted);
  padding: 16px 20px 20px;
}

.ad-slot {
  align-items: center;
  background: #f9fcfb;
  border: 1px dashed #bdd3d0;
  border-radius: var(--radius);
  color: #718189;
  display: flex;
  font-size: 0.72rem;
  font-weight: 900;
  justify-content: center;
  letter-spacing: 0;
  min-height: 96px;
  text-transform: uppercase;
}

.ad-slot-wide {
  margin: 0 clamp(20px, 6vw, 82px) clamp(36px, 5vw, 58px);
}

.analytics-consent {
  align-items: center;
  background: rgba(255, 255, 255, 0.96);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  bottom: 18px;
  box-shadow: 0 14px 40px rgba(17, 36, 43, 0.18);
  display: flex;
  gap: 18px;
  left: 18px;
  max-width: min(720px, calc(100vw - 36px));
  padding: 14px;
  position: fixed;
  z-index: 50;
}

.analytics-consent p {
  color: var(--muted);
  font-size: 0.92rem;
}

.analytics-consent div {
  display: flex;
  flex: 0 0 auto;
  gap: 8px;
}

.analytics-consent button {
  background: transparent;
  border: 1px solid var(--line);
  border-radius: 999px;
  color: var(--teal-dark);
  cursor: pointer;
  font-weight: 850;
  min-height: 38px;
  padding: 8px 12px;
}

.analytics-consent button.primary {
  background: var(--teal);
  border-color: var(--teal);
  color: white;
}

.source-list li {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  padding: 16px 18px;
}

.source-list span {
  color: var(--muted);
  display: block;
  margin-top: 4px;
}

.site-footer {
  align-items: center;
  background: #10282c;
  color: #d8e9e6;
  display: flex;
  justify-content: space-between;
  gap: 20px;
  padding: 26px clamp(20px, 6vw, 82px);
}

.footer-links {
  align-items: center;
  display: flex;
  flex-wrap: wrap;
  gap: 14px;
}

.legal-main {
  background: var(--paper);
  padding: clamp(92px, 12vw, 150px) clamp(20px, 6vw, 82px) clamp(68px, 9vw, 108px);
}

.legal-article {
  background: var(--surface);
  border: 1px solid var(--line);
  border-radius: var(--radius);
  margin: 0 auto;
  max-width: 920px;
  padding: clamp(26px, 5vw, 54px);
}

.legal-article h1 {
  color: var(--ink);
  font-size: clamp(2.2rem, 5vw, 4.6rem);
  max-width: 100%;
}

.legal-article h2 {
  font-size: clamp(1.35rem, 2.4vw, 2rem);
  margin-top: 34px;
  max-width: 100%;
}

.legal-article p,
.legal-article li {
  color: var(--muted);
}

.legal-article p {
  margin-top: 14px;
}

.legal-article ul {
  margin: 14px 0 0;
  padding-left: 20px;
}

.legal-article li + li {
  margin-top: 8px;
}

.legal-meta {
  color: var(--coral);
  font-size: 0.82rem;
  font-weight: 900;
  margin: 0 0 12px;
  text-transform: uppercase;
}

.article-main {
  display: grid;
  gap: 18px;
  grid-template-columns: minmax(0, 1fr);
}

.article-page h1 {
  max-width: 100%;
}

.article-page,
.article-notice {
  min-width: 0;
  width: 100%;
}

.article-dek {
  display: grid;
  gap: 12px;
  margin-top: 18px;
}

.article-dek p {
  font-size: 1.08rem;
}

.article-callout {
  background: #fff8f4;
  border: 1px solid rgba(216, 100, 74, 0.28);
  border-radius: var(--radius);
  color: #6d3a2c;
  font-weight: 750;
  margin-top: 24px;
  padding: 18px;
}

.article-section {
  margin-top: 34px;
}

.article-section h2 {
  font-size: clamp(1.45rem, 2.8vw, 2.3rem);
  max-width: 100%;
}

.article-section p,
.article-section li {
  color: var(--muted);
}

.article-section p {
  margin-top: 12px;
}

.article-table-wrap {
  border: 1px solid var(--line);
  border-radius: var(--radius);
  margin-top: 16px;
  max-width: 100%;
}

.article-table-wrap table {
  min-width: 840px;
}

.article-sources .source-list li {
  background: transparent;
  border-left: 0;
  border-right: 0;
  border-radius: 0;
  padding-left: 0;
  padding-right: 0;
}

.article-related-grid {
  display: grid;
  gap: 12px;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  margin-top: 16px;
}

.article-related-card {
  border: 1px solid var(--line);
  border-radius: var(--radius);
  display: grid;
  gap: 8px;
  min-width: 0;
  padding: 16px;
  text-decoration: none;
}

.article-related-card strong {
  color: var(--ink);
  line-height: 1.2;
}

.ad-slot-article {
  margin-top: 34px;
}

.article-notice {
  border-radius: var(--radius);
  margin: 0 auto;
  max-width: 920px;
}

@media (max-width: 980px) {
  .site-header {
    grid-template-columns: 1fr;
  }

  .main-nav {
    flex-wrap: wrap;
  }

  .section-heading,
  .step {
    grid-template-columns: 1fr;
  }

  .feature-grid,
  .article-grid,
  .article-related-grid,
  .sport-grid,
  .video-grid,
  .symptom-grid,
  .symptom-layout,
  .research-band,
  .protocol-grid {
    grid-template-columns: 1fr;
  }

  .protocol-card {
    border-right: 0;
    border-bottom: 1px solid var(--line);
  }

  .protocol-card:last-child {
    border-bottom: 0;
  }
}

@media (max-width: 640px) {
  .site-header {
    gap: 10px;
    padding: 12px 16px;
  }

  .main-nav {
    gap: 12px;
  }

  .language-switcher {
    overflow-x: auto;
    scrollbar-width: none;
    width: 100%;
  }

  .language-switcher::-webkit-scrollbar {
    display: none;
  }

  .hero {
    min-height: 610px;
    padding: 72px 18px 42px;
    max-width: 100vw;
    width: 100vw;
  }

  .hero-shade {
    background:
      linear-gradient(90deg, rgba(8, 28, 31, 0.82) 0%, rgba(8, 28, 31, 0.5) 100%),
      linear-gradient(0deg, rgba(11, 34, 36, 0.62) 0%, rgba(11, 34, 36, 0.16) 38%);
  }

  h1 {
    font-size: 2.74rem;
    max-width: calc(100vw - 36px);
    width: calc(100vw - 36px);
    word-break: normal;
  }

  .hero-content {
    max-width: calc(100vw - 36px);
    width: 100%;
  }

  .hero-copy {
    max-width: calc(100vw - 36px);
    width: calc(100vw - 36px);
  }

  h2 {
    font-size: 2.2rem;
    max-width: 100%;
  }

  .notice-band,
  .site-footer,
  .analytics-consent {
    align-items: flex-start;
    flex-direction: column;
  }

  .analytics-consent {
    bottom: 12px;
    left: 12px;
    max-width: calc(100vw - 24px);
  }

  .analytics-consent div {
    flex-wrap: wrap;
  }

  .footer-links {
    align-items: flex-start;
    flex-direction: column;
  }
}

@media (prefers-reduced-motion: reduce) {
  *,
  *::before,
  *::after {
    scroll-behavior: auto !important;
    transition-duration: 0.01ms !important;
  }
}