/* ============================================================
   PT TRACKER — SHARED STYLES
   One stylesheet for every joint tracker. Theme via CSS custom
   properties; each tracker overrides only --cyan / --cyan-lo in
   a small inline :root{} block. Do not fork this file per-joint.
   ============================================================ */

:root {
  --bg: #0a0e14;
  --surface: #131820;
  --surface-2: #1a2230;
  --border: #1e2d40;
  --border-lit: #2a4060;
  --ink: #e8f0f8;
  --ink-dim: #7a9ab8;
  --ink-faint: #3a5570;
  --cyan: #4ab8d8;
  --cyan-lo: rgba(74,184,216,0.12);
  --green: #4ab87a;
  --green-lo: rgba(74,184,122,0.12);
  --amber: #d8a84a;
  --amber-lo: rgba(216,168,74,0.12);
  --red: #d86060;
  --red-lo: rgba(216,96,96,0.12);
  --mono: 'Courier New', monospace;
  --sans: -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;
}

* { box-sizing: border-box; margin: 0; padding: 0; -webkit-tap-highlight-color: transparent; }

body {
  background: var(--bg);
  color: var(--ink);
  font-family: var(--sans);
  min-height: 100vh;
  line-height: 1.5;
  padding-bottom: 70px;
}

/* HEADER */
.header {
  background: linear-gradient(180deg, #0d1520, var(--bg));
  border-bottom: 1px solid var(--border-lit);
  padding: 18px 16px 14px;
  position: sticky;
  top: 0;
  z-index: 100;
}
.header-top {
  display: flex;
  align-items: center;
  justify-content: space-between;
  margin-bottom: 10px;
}
.brand {
  font-family: var(--mono);
  font-size: 11px;
  letter-spacing: .12em;
  text-transform: uppercase;
  color: var(--cyan);
}
.day-badge {
  font-family: var(--mono);
  font-size: 11px;
  background: var(--cyan-lo);
  border: 1px solid var(--cyan);
  color: var(--cyan);
  padding: 4px 10px;
  border-radius: 20px;
  letter-spacing: .06em;
}
.header-title {
  font-size: 20px;
  font-weight: 700;
  letter-spacing: -.01em;
  color: var(--ink);
}
.header-sub {
  font-size: 12px;
  color: var(--ink-dim);
  margin-top: 2px;
}

/* TAB BAR (protocol tabs — hidden when only one) */
.tab-nav {
  display: flex;
  gap: 6px;
  padding: 10px 16px 0;
  overflow-x: auto;
  -webkit-overflow-scrolling: touch;
  background: var(--surface);
  scrollbar-width: none;
}
.tab-nav::-webkit-scrollbar { display: none; }
.tab-nav.hidden { display: none; }
.tab-btn {
  flex-shrink: 0;
  font-family: var(--sans);
  font-size: 13px;
  font-weight: 600;
  padding: 8px 16px 10px;
  border: none;
  border-bottom: 2px solid transparent;
  background: transparent;
  color: var(--ink-dim);
  cursor: pointer;
  transition: all .15s;
  white-space: nowrap;
}
.tab-btn.active {
  color: var(--cyan);
  border-bottom-color: var(--cyan);
}

/* PHASE TABS */
.phase-nav {
  display: flex;
  gap: 6px;
  padding: 12px 16px;
  overflow-x: auto;
  -webkit-overflow-scrolling: touch;
  background: var(--surface);
  border-bottom: 1px solid var(--border);
  scrollbar-width: none;
}
.phase-nav::-webkit-scrollbar { display: none; }
.phase-btn {
  flex-shrink: 0;
  font-family: var(--mono);
  font-size: 10px;
  letter-spacing: .08em;
  text-transform: uppercase;
  padding: 7px 14px;
  border-radius: 20px;
  border: 1px solid var(--border-lit);
  background: transparent;
  color: var(--ink-dim);
  cursor: pointer;
  transition: all .15s;
  white-space: nowrap;
}
.phase-btn.active {
  background: var(--cyan);
  color: #0a0e14;
  border-color: var(--cyan);
  font-weight: 700;
}

/* MAIN */
.main { padding: 16px; max-width: 480px; margin: 0 auto; }

/* PHASE HEADER */
.phase-header {
  background: var(--surface);
  border: 1px solid var(--border-lit);
  border-radius: 10px;
  padding: 16px;
  margin-bottom: 16px;
}
.phase-label {
  font-family: var(--mono);
  font-size: 9px;
  letter-spacing: .15em;
  text-transform: uppercase;
  color: var(--cyan);
  margin-bottom: 4px;
}
.phase-title {
  font-size: 17px;
  font-weight: 700;
  margin-bottom: 6px;
}
.phase-desc {
  font-size: 13px;
  color: var(--ink-dim);
  line-height: 1.55;
}
.phase-goal {
  margin-top: 10px;
  padding: 8px 12px;
  background: var(--cyan-lo);
  border-left: 3px solid var(--cyan);
  border-radius: 0 6px 6px 0;
  font-size: 12px;
  color: var(--ink);
  font-style: italic;
}

/* EXERCISE CARDS */
.section-label {
  font-family: var(--mono);
  font-size: 9px;
  letter-spacing: .15em;
  text-transform: uppercase;
  color: var(--ink-faint);
  margin: 16px 0 8px;
}

.ex-card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 10px;
  margin-bottom: 10px;
  overflow: hidden;
  transition: border-color .15s;
}
.ex-card.done { border-color: var(--green); }
.ex-card.done .ex-header { background: var(--green-lo); }

.ex-header {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 14px 14px 14px 16px;
  cursor: pointer;
}
.ex-check {
  width: 24px;
  height: 24px;
  border-radius: 50%;
  border: 2px solid var(--border-lit);
  display: flex;
  align-items: center;
  justify-content: center;
  flex-shrink: 0;
  font-size: 14px;
  transition: all .15s;
  cursor: pointer;
}
.ex-card.done .ex-check {
  background: var(--green);
  border-color: var(--green);
  color: #0a0e14;
}
.ex-info { flex: 1; min-width: 0; }
.ex-name {
  font-size: 15px;
  font-weight: 600;
  color: var(--ink);
  line-height: 1.3;
}
.ex-meta {
  font-family: var(--mono);
  font-size: 11px;
  color: var(--ink-dim);
  margin-top: 2px;
}
.ex-toggle {
  font-size: 18px;
  color: var(--ink-faint);
  transition: transform .2s;
  flex-shrink: 0;
}
.ex-card.open .ex-toggle { transform: rotate(180deg); }

.ex-body {
  display: none;
  padding: 0 16px 14px;
  border-top: 1px solid var(--border);
}
.ex-card.open .ex-body { display: block; }

.ex-desc {
  font-size: 13px;
  color: var(--ink-dim);
  line-height: 1.6;
  margin: 10px 0;
}
.ex-how {
  font-family: var(--mono);
  font-size: 10px;
  letter-spacing: .08em;
  text-transform: uppercase;
  color: var(--cyan);
  margin-bottom: 6px;
}
.ex-steps {
  list-style: none;
  font-size: 13px;
  color: var(--ink);
  line-height: 1.7;
}
.ex-steps li::before { content: "\2192 "; color: var(--cyan); }

/* REPS TRACKER */
.reps-row {
  display: flex;
  align-items: center;
  gap: 10px;
  margin-top: 12px;
  flex-wrap: wrap;
}
.set-dots {
  display: flex;
  gap: 6px;
}
.set-dot {
  width: 32px;
  height: 32px;
  border-radius: 50%;
  border: 2px solid var(--border-lit);
  background: transparent;
  font-family: var(--mono);
  font-size: 11px;
  color: var(--ink-dim);
  cursor: pointer;
  display: flex;
  align-items: center;
  justify-content: center;
  transition: all .15s;
}
.set-dot.hit {
  background: var(--green);
  border-color: var(--green);
  color: #0a0e14;
  font-weight: 700;
}
.ex-card.missed { border-color: #e0604f; }
.ex-card.missed .ex-header { background: rgba(224,96,79,.10); }
.ex-card.missed .ex-check { background: #e0604f; border-color: #e0604f; color: #0a0e14; }
.set-hint { font-family: var(--mono); font-size: 10px; color: var(--ink-faint,#6b7280); margin-top: 8px; line-height: 1.5; }
.ex-actions { display: flex; gap: 8px; margin-top: 12px; flex-wrap: wrap; }
.ex-btn { font-family: var(--mono); font-size: 11px; letter-spacing: .03em; border-radius: 8px; padding: 9px 14px; cursor: pointer; border: 1px solid var(--border-lit,#3a4151); background: transparent; color: var(--ink-dim,#9aa3b2); transition: all .15s; }
.ex-btn.done-btn { border-color: var(--green); color: var(--green); }
.ex-btn.done-btn:hover { background: var(--green); color: #0a0e14; }
.ex-btn.miss-btn:hover { border-color: #e0604f; color: #e0604f; }
.progress-hint { font-family: var(--mono); font-size: 10px; color: var(--ink-faint,#6b7280); margin-top: 4px; line-height: 1.5; }
.reps-label {
  font-family: var(--mono);
  font-size: 10px;
  color: var(--ink-faint);
  letter-spacing: .06em;
}

/* PAIN SCALE */
.pain-row { margin-top: 12px; }
.pain-label {
  font-family: var(--mono);
  font-size: 10px;
  letter-spacing: .08em;
  text-transform: uppercase;
  color: var(--ink-faint);
  margin-bottom: 6px;
}
.pain-btns { display: flex; gap: 4px; }
.pain-btn {
  flex: 1;
  height: 32px;
  border-radius: 4px;
  border: 1px solid var(--border);
  background: transparent;
  font-family: var(--mono);
  font-size: 12px;
  font-weight: 700;
  cursor: pointer;
  transition: all .15s;
  color: var(--ink-dim);
}
/* Pain colour bands. 0=green, 1-2 light green, 3-4 amber, 5+ red. */
.pain-btn[data-v="0"].sel { background: var(--green); border-color: var(--green); color: #0a0e14; }
.pain-btn[data-v="1"].sel, .pain-btn[data-v="2"].sel { background: #4ab87a88; border-color: var(--green); color: var(--ink); }
.pain-btn[data-v="3"].sel, .pain-btn[data-v="4"].sel { background: var(--amber-lo); border-color: var(--amber); color: var(--amber); }
.pain-btn[data-v="5"].sel, .pain-btn[data-v="6"].sel, .pain-btn[data-v="7"].sel, .pain-btn[data-v="8"].sel, .pain-btn[data-v="9"].sel, .pain-btn[data-v="10"].sel { background: var(--red-lo); border-color: var(--red); color: var(--red); }

/* STOP WARNING */
.stop-warn {
  background: var(--red-lo);
  border: 1px solid var(--red);
  border-radius: 6px;
  padding: 10px 12px;
  font-size: 12px;
  color: var(--red);
  margin-top: 10px;
  display: none;
}
.stop-warn.show { display: block; }

/* NOTES */
.notes-area {
  width: 100%;
  margin-top: 12px;
  background: var(--surface-2);
  border: 1px solid var(--border);
  border-radius: 6px;
  padding: 10px 12px;
  font-family: var(--sans);
  font-size: 13px;
  color: var(--ink);
  resize: none;
  min-height: 60px;
  outline: none;
  transition: border-color .15s;
}
.notes-area:focus { border-color: var(--cyan); }
.notes-area::placeholder { color: var(--ink-faint); }

/* DAILY LOG */
.log-btn {
  width: 100%;
  margin-top: 20px;
  padding: 16px;
  background: var(--cyan);
  color: #0a0e14;
  font-family: var(--mono);
  font-size: 13px;
  font-weight: 700;
  letter-spacing: .08em;
  text-transform: uppercase;
  border: none;
  border-radius: 10px;
  cursor: pointer;
  transition: opacity .15s;
}
.log-btn:active { opacity: .8; }

/* PROGRESS */
.progress-bar-wrap {
  background: var(--surface-2);
  border-radius: 4px;
  height: 6px;
  margin-top: 10px;
  overflow: hidden;
}
.progress-bar-fill {
  height: 100%;
  background: var(--green);
  border-radius: 4px;
  transition: width .3s ease;
}
.progress-text {
  font-family: var(--mono);
  font-size: 11px;
  color: var(--ink-dim);
  margin-top: 5px;
  text-align: right;
}

/* HISTORY */
.history-card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 10px;
  padding: 14px;
  margin-bottom: 10px;
}
.history-date {
  font-family: var(--mono);
  font-size: 11px;
  color: var(--cyan);
  letter-spacing: .06em;
  margin-bottom: 6px;
}
.history-row {
  display: flex;
  justify-content: space-between;
  font-size: 13px;
  color: var(--ink-dim);
  padding: 3px 0;
  border-bottom: 1px solid var(--border);
}
.history-row:last-child { border-bottom: none; }
.history-row span:last-child { color: var(--ink); font-family: var(--mono); font-size: 12px; }

.empty-state {
  text-align: center;
  padding: 30px 16px;
  color: var(--ink-faint);
  font-size: 14px;
}

/* ROM TRACKER */
.rom-card {
  background: var(--surface);
  border: 1px solid var(--border-lit);
  border-radius: 10px;
  padding: 16px;
  margin-bottom: 16px;
}
.rom-title {
  font-family: var(--mono);
  font-size: 10px;
  letter-spacing: .1em;
  text-transform: uppercase;
  color: var(--amber);
  margin-bottom: 10px;
}
.rom-row {
  display: flex;
  align-items: center;
  gap: 10px;
  margin-bottom: 10px;
}
.rom-row label {
  font-size: 13px;
  color: var(--ink-dim);
  width: 150px;
  flex-shrink: 0;
}
.rom-input {
  flex: 1;
  background: var(--surface-2);
  border: 1px solid var(--border);
  border-radius: 6px;
  padding: 8px 10px;
  font-family: var(--mono);
  font-size: 14px;
  color: var(--ink);
  outline: none;
  text-align: center;
  transition: border-color .15s;
}
.rom-input:focus { border-color: var(--amber); }
.rom-unit {
  font-family: var(--mono);
  font-size: 11px;
  color: var(--ink-faint);
  width: 28px;
}
.rom-hint {
  font-size: 11px;
  color: var(--ink-faint);
  line-height: 1.5;
  margin-top: 2px;
}

/* PRECAUTIONS (used by joints that need a daily precautions card, e.g. hip) */
.precautions {
  background: var(--surface);
  border: 1px solid var(--red);
  border-radius: 10px;
  padding: 16px;
  margin-bottom: 16px;
}
.precautions-title {
  font-family: var(--mono);
  font-size: 12px;
  letter-spacing: .08em;
  text-transform: uppercase;
  color: var(--red);
  font-weight: 700;
  margin-bottom: 10px;
  display: flex;
  align-items: center;
  gap: 8px;
}
.precaution-item {
  display: flex;
  align-items: flex-start;
  gap: 10px;
  padding: 8px 0;
  border-top: 1px solid rgba(216,96,96,0.25);
  font-size: 14px;
  color: var(--ink);
  line-height: 1.4;
}
.precaution-item .no { color: var(--red); font-weight: 700; font-size: 18px; line-height: 1.2; flex-shrink: 0; }
.precautions-note {
  font-size: 11px;
  color: var(--ink-dim);
  margin-top: 10px;
  line-height: 1.5;
  font-style: italic;
}

/* CALLOUT / DISCLAIMER */
.callout {
  background: var(--surface-2);
  border: 1px solid var(--border-lit);
  border-radius: 10px;
  padding: 14px;
  margin-bottom: 16px;
  font-size: 12px;
  color: var(--ink-dim);
  line-height: 1.6;
}
.callout strong { color: var(--ink); }

/* FOOTER */
.app-footer {
  max-width: 480px;
  margin: 24px auto 0;
  padding: 16px;
  border-top: 1px solid var(--border);
  font-size: 11px;
  color: var(--ink-faint);
  line-height: 1.7;
  text-align: center;
}
.app-footer .footer-block { margin-bottom: 12px; }
.app-footer strong { color: var(--ink-dim); }
.app-footer a { color: var(--ink-faint); text-decoration: none; }
.app-footer a:hover { color: var(--ink-dim); }

/* PANEL SYSTEM */
.panel { display: none; }
.panel.active { display: block; }

/* BOTTOM NAV */
.bottom-nav {
  position: fixed;
  bottom: 0;
  left: 0;
  right: 0;
  background: var(--surface);
  border-top: 1px solid var(--border-lit);
  display: flex;
  z-index: 200;
}
.nav-btn {
  flex: 1;
  padding: 12px 4px 10px;
  background: transparent;
  border: none;
  cursor: pointer;
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 3px;
  color: var(--ink-faint);
  font-family: var(--mono);
  font-size: 9px;
  letter-spacing: .06em;
  text-transform: uppercase;
  transition: color .15s;
}
.nav-btn.active { color: var(--cyan); }
.nav-icon { font-size: 20px; }