The Knee Program
Resolve Knee Pain. Rebuild Strength. Restore Performance.
The Exact DGR System that's Helped Thousands of People
Now it's your turn!
This program isn't anything like your standard physiotherapy program. It doesn't just give you a temporary relief from pain.
The DGR Knee Program is a full system to completely eradicate knee pain, fix the underlying problems, and build stronger, more resilient knees for the long term.
The Knee Program
The Problem
Knee pain! And the complete failure of traditional rehab to solve the common causes.
The Program
A digital program taking you step by step through our structured 5-phase knee rehab approach
The Outcome
Stronger, more resilient knees and the confidence to squat, run and train pain-free again.
"Feeling like an absolute monster"
Struggling with Knee Pain?
This program is for you if you have....
- Ongoing knee pain
- Runners knee or pain around the kneecap
- Patellar tendon pain or jumpers knee
- Quad tendon pain
- Knee instability or weakness
- Swelling or stiffness
- Repeated flare ups
- Difficulty returning to running or jumping
- Lack of confidence in your knee
"3 Workouts in & Already Feeling Better"
Inside the Program...
A structured rehab system used with our private clients.
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5 Phase Rehab Program
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8 Progressive Plyometric Workouts
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4 Bonus Sequences for Quick Relief from Knee Pain
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Clear KPIs to remove the guesswork and guide your progression through every phase
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The DGR Pain Monitoring Model used with our private clients
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Introductions and Explanations for Each Phase and Workout
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Downloadable Exercise Library with over 80 videos
Do You Feel Like Your Knee Rehab Exercises Never Work?
Knee pain and knee injuries often lead to something called arthrogenic muscle inhibition. This means the pain around the knee stops the quadriceps muscles working as well as they should.
People then get given quadircep strengthening exercises. But because of the inhibition, the knee ends up taking the load instead of the quads. This often leads to more pain and people get stuck in a viscous cycle with seemingly no way out.
Most rehab programmes never deal with this properly, which is why they often fail.
In our programme, the first thing we do is restore proper muscle activation around the knee.
Once the muscles are doing their job, we can build strength and control and help you get back to normal activity without the knee taking all the strain.
Structured 5 Phase Plan
- Early Stage: Reduce pain and inhibition, restore movement, rebuild knee control
- Mid Phase: Completely annihilate quadricep inhibition and build serious strength through a full range of motion
- Late Phase: Return to explosive, athletic, confident movement and perform better than ever before
- Plyos & Return To Run: 8 progressive workouts to transform how you run and jump
- BONUS access to the Floss Band Sequence
- BONUS access to Twisted Knee Reset
- BONUS access to Tissue Prep Series
- BONUS access to Quad Range Series
"The Knee Program Is great!"
Here's what you can expect..
Returned to sport after four knee surgeries
"My knee pain is completely gone and I'm running much more now"
When you join the Knee Program, you also get:
Bonus Material Worth €150 Free With Every Purchase
Bonus Material Worth €150 Free With Every Purchase
The Lie You’ve Been Told
Most people with chronic knee pain are not failing rehab.
Rehab is failing them.
Most rehab is nowhere near demanding enough to rebuild a resilient, athletic knee.
Glute activation drills, mini bands, clamshells, generic stretching. Being told “don’t let your knee go over your toes.”, or you should probably stop running".
Sound familiar?
And after months of exercises that barely challenge a warm-up…
Your knee still hurts.
Of course it does!
Chronic knee pain is not solved with band exercises and avoidance.
Your knee has to relearn how to absorb force, produce force, decelerate, react, spring, rotate, and change direction confidently again.
That is what real rehabilitation looks like.
But most rehab never gets close to those qualities
"Felt the difference almost immediately"
What This Program Actually Does
This program comes from years spent training real people and athletes, not writing generic rehab plans from a textbook.
It's built to help you:
- Reduce pain
- Build real lower body strength
- Improve how your tendons absorb and handle load
- Restore spring and elasticity
- Return to running, jumping, and sport
- Feel athletic again
The Cost Of Waiting
Most people spend years stuck in the same cycle: pain, rest, slight improvement, return to activity, flare up, repeat.
Not because their body is broken. Because nobody ever showed them how to rebuild it properly.
Every month you wait, you lose strength, power, confidence, and athleticism. The longer you avoid loading properly, the more sensitive and deconditioned the system becomes. At some point you have to stop waiting for it to disappear and start rebuilding properly.
The Knee Program
This is the exact framework we use to help people return to:
| Running |
| Field Sports |
| Court Sports |
| Gym Training |
| Jumping |
| Cutting |
| High Level Movement |
Without spending the next five years foam rolling their glutes and hoping for the best.
If you're ready to stop managing symptoms and start rebuilding your knee properly, join the program below.
"Can't believe the difference"
Used & Trusted By Pro Athletes, Physios & S&C Coaches from:
Frequently Asked Questions
You can absolutely use this programme alongside your current rehab. In fact, you can even use it as a replacement. We walk you through the exact step-by-step process we use with our hip clients - a process through which we have gotten tangible results. If there are specific rehab exercises that are working for you, feel free to include them, and you’ll be getting the best of both worlds.
Yes. The mid and late phases progressively introduce plyometric work. The program builds you up properly so your knee is ready before you move into more explosive work.
Yes. The Knee Program is designed to support and improve your other training. You can combine it with gym work, sports practice, or our other programs.
Yes, you need access to basic gym equipment to complete this program.
If We Haven't Met Yet, Hi!
I'm David Grey
After over a decade in this field, helping clients overcome seemingly impossible challenges, I know now what work, what doesn’t, and what is complete BS.
The Knee program is the result of everything I have learned - all the hard lessons, all the successes - condensed into a clear, step-by-step path that you can follow at your own pace.
It’s what we use with our clients, every single day.
More Client Feedback
"Back to running pain-free!"
Some More Feedback
"The best rehab approach I've ever seen"
Pain free after 2 ACL constructions - "I can perform like I could never imagine"
