I am using Grafana via a docker container I got of the net (don’t think it’s the official one since it has a bunch of other things on it)
I’d like to upgrade but I am not sure what command I should type in once I am in the docker container…
please advise 
Upgrading programs inside of docker containers is a bit of an anti-pattern. But if that’s what you want to do then follow the instructions on the installation page.
It would be better to upgrade your Docker container. Don’t know your setup but it’s quite easy if you .are using something like docker compose