I work in rehab, and knees fill my schedule. Pain around the kneecap. Patellar tendons that flare every time someone starts jumping again. Knees that feel fine walking around and fall apart halfway through a run. Most of these people have already done the straight-leg raises and the clamshells. The David Grey Rehab (DGR) Knee Program is the knee framework I lean on most.
So here's my straight answer: what the program is, who it helps, who shouldn't buy it, and how it compares to seeing someone in person.
The Verdict
9 / 10
The most structured knee program I've come across for self-guided rehab. Clear stages, objective tests before every step up, a pain-monitoring model people actually understand, and a full plyometric progression back to running and jumping. The one point it drops: it's self-guided, and the later stages ask a lot, so some people will need more time there or a clinician to check their form on the harder work.
Already convinced and just want the link? Here's the DGR Knee Program. Otherwise, the full breakdown is below.
What it is (and what it isn't)
The Knee Program is a structured, video-based rehab system for painful, stiff or deconditioned knees. The idea underneath it: knees get better with load, especially through the quads, and that load has to go up in steps you earn, not steps a calendar hands you.
It is not a "five exercises for knee pain" handout or a mobility routine. It's a multi-month commitment that assumes you'll train several times a week without anyone checking on you. Some of it uses gym equipment, but most of the program works fine without a gym.
What you get: 80+ video lessons, a staged plan with clear progression tests, an eight-level plyometric progression, four bonus sequences, DGR's pain-monitoring model, explanations for each phase and workout, and a downloadable exercise library. Lifetime access.
How the program is structured
Without giving away the contents (that's what you're paying for), the program moves through three stages, with plyometrics layered in from the middle onward:
FROM CALMING THE KNEE TO RUNNING AND JUMPING · TEST BEFORE EVERY STEP UP
- Early: calm it and switch the quads back on. Well-tolerated holds and controlled work that build load tolerance without poking the knee.
- Mid: real strength. Three different sessions a week, including a dedicated isometric day, which I think is one of the smartest choices in the program.
- Late: heavy and demanding. Bigger lifts, more range, and maximal efforts. This is the part most knee rehab never gets to.
- Plyometrics and return to run. Eight levels, starting gently in the mid stage and building to sprinting and changing direction once you're in the late stage.
- Tests at every step. You move up only when you can hit the stage's strength targets with no increase in pain. No guessing.
The pain-monitoring model
This is the piece I'd hand to every knee patient. It's a simple 0–10 rule for how much discomfort is fine during exercise, what to do if it's worse the next day, and a clear plan for flare-ups: settle down, drop back a step, rebuild. It turns "should I be worried?" into a decision you can make on your own, and it stops people quitting the first time their knee grumbles.
The bonus sequences
On top of the main plan, there are four optional add-on sequences you can use before sessions or on off days. They cover the things knee patients ask me about constantly: stiffness, tight quads and hip flexors, getting the knee ready to train, and knees that just don't sit or track quite right. None of them are required, but they're a nice toolkit for the days your knee feels cranky.
How I use it
I'll be upfront: I haven't put my own knee through this program. What I've done is use its framework, over and over, in my clinical work. The structure is what I borrow most. Strength targets before progressing, an isometric day, and plyometrics that start early and gently instead of being tacked on at the end. That approach holds up with the people I treat.
DGR's newer Foot, Ankle & Achilles System follows the same structure, which tells you something about how well it works.
It works differently depending on who you are
If you're a clinician, it's a framework, not a script. The stage tests, the pain model and the plyometric levels slot straight into your own plans, and the exercise library makes it easy to pull from.
If you're not a clinician, the structure is the whole point. It tells you exactly what to do, how to progress, and when you're ready to move on. Follow it as written and the sequencing takes care of itself.
Who it's right for
- Patellar tendon pain ("jumper's knee") or quad tendon pain that flares whenever you jump or run more.
- Pain around the kneecap ("runner's knee") that hasn't gone away with rest or basic exercises.
- Knees that feel weak, unstable or untrustworthy, or that flare every time training ramps up.
- Runners and field- or court-sport athletes who need a clear path back to running, jumping and cutting.
- Self-starters who can stick to a plan for months.
Who should skip it
- Undiagnosed knee problems. Swelling after an injury, a knee that locks or gives way, or a suspected ligament or meniscus tear needs an assessment first.
- After knee surgery without clearance. ACL reconstruction and other surgeries come with their own timelines and restrictions. Use it only with your surgeon or PT on board.
- Anyone expecting a quick fix. Many knee problems need 6–12 weeks or more. The tests won't let you rush it.
What I like
- Clear strength tests before every stage, so you know when you're ready
- A pain-monitoring model and flare-up plan people actually understand
- A dedicated isometric day
- Eight-level plyometric progression back to running and cutting
- Explanations for each phase and workout
- Downloadable exercise library and useful bonus sequences
- Most of it works without a gym
- Easy for clinicians to adapt
What I don't
- The late stage is demanding; some people will need longer there
- A few exercises use gym equipment, so home users will need to adapt them
- Zero individual feedback, so you're your own coach
- Time commitment surprises people
How it compares to in-person PT
It doesn't replace assessment. Nothing self-guided does, and if your knee swells, locks or gives way, get it examined first. But once the diagnosis is clear, a lot of knee rehab fails on dosage, not diagnosis. Weeks of leg raises and mini-squats that never progress to real load, and never get back to jumping.
The ideal setup is both: an assessment to confirm what you're dealing with, then a program like this for the months of loading that actually change the knee.
Ready to trust your knee again?
If this sounds like your knee, this is the program I'd point you to.
Check out the DGR Knee Program → Affiliate link. I earn a commission at no extra cost to you. Check with a medical professional before starting any new program.FAQ
Is it worth the price?
For a stubborn knee problem, yes. At the time of writing it's $221 USD, roughly what one or two in-person sessions cost, and it gives you months of structured progression. If your knee problem is new or undiagnosed, get assessed first.
How long until my knee improves?
Many people notice a difference within a few weeks. Plenty of knee problems need 6–12 weeks or more, and progress isn't a straight line, so track easier exercises and better control, not just pain.
Do I need a gym?
Not for most of it. Some of the program uses gym equipment, but you can do most of it without a gym and adapt the rest at home.
Can I do it alongside PT or other training?
Usually, yes. Make the rehab the priority, avoid doubling up on similar knee-heavy work the same day, and tell your PT what you're doing.
Is it good for patellar tendinopathy (jumper's knee)?
It's one of the problems it's best suited to: progressive loading, isometrics, and a plyometric progression back to jumping are exactly what tendon problems need.
Keep reading
- David Grey Rehab Foot, Ankle & Achilles System review — DGR's newest program, built on the same structure as this one.
- David Grey Rehab Hip Program review — for groin pain, tight hips and glutes that won't switch on.
Read this far and it sounds like your problem? Get the DGR Knee Program →
This is educational content, not medical advice. I'm a licensed physical therapist, but nothing on this site is provided in that capacity, and reading it doesn't make me your physical therapist. I'm sharing education about conditions and rehab principles, not treating you. Always get clearance from your physician, physical therapist, or another qualified medical professional before starting any new exercise or rehab program. If you have an undiagnosed, acute, or worsening problem, see a qualified clinician before starting any program, including this one. Read the full disclaimer.