Ankle · Knee · Hip
Rehab advice from someone who does this every day.
Ground Up is written by a practicing rehab clinician. No miracle fixes and no 30-second hacks. Just plain explanations of why your ankle, knee, or hip hurts, and straight reviews of the programs that claim to fix it.
GOOD REHAB LOADS PROGRESSIVELY — SO DOES THIS SITE
Featured Review
The David Grey Rehab Ankle, Achilles & Foot Program — reviewed by a clinician
Who it's right for, who should skip it, and whether it's worth the price.
Read the full reviewThe Short Verdict
9/10
Excellent content for the price. Built for stubborn Achilles and foot problems, and adaptable well beyond them. Main criticism: I'd like more of the why behind the exercises.
Program reviews
Clinician-written reviews of structured rehab programs: what they are, who they fit, and who should save their money. One review per program.
David Grey Rehab: Ankle, Achilles & Foot Program
The full review: structure, who it fits, pros and cons, and the verdict.
Read review →David Grey Rehab: The Knee Program
Full clinician review in progress: structure, who it fits, and the verdict.
Coming soonDavid Grey Rehab: Hip Program
Full clinician review in progress: structure, who it fits, and the verdict.
Coming soonFree guides
Vendor-neutral education on why lower-body rehab works or stalls, written for people in the middle of it. Knee and hip guides are on the way.
Insertional vs. mid-portion Achilles pain: why the difference changes everything
Where your Achilles hurts determines how it should be loaded. Get this wrong and rehab stalls for months.
Read guide → FootYour feet are weak, and it's probably not your fault
Why foot intrinsic strength quietly determines whether your ankle rehab holds up, and why almost nobody trains it.
Read guide → Return to SportWhy your Achilles rehab isn't working
The five most common reasons Achilles tendinitis progress stalls, from skipped plyometric progressions to loading the wrong tissue entirely.
Read guide →Who writes this?
A rehab clinician who treats lower-body problems, from ankles to hips, every day, and got tired of watching people waste months on generic advice. Nothing here is a substitute for individual assessment. It's education, not a prescription.
Not medical advice: everything here is educational content about conditions and rehab principles. I'm a licensed physical therapist, but nothing on this site is provided in that capacity, and reading it doesn't create a provider-patient relationship. Always get clearance from a medical professional before starting any new exercise or rehab program. Full disclaimer and terms.
Affiliate disclosure: some links on this site are affiliate links, including links to David Grey Rehab programs. If you buy through them, I earn a commission at no extra cost to you. Reviews reflect my honest professional opinion either way.