Most adult volleyball players face knee pain at some point — and most are told to rest or avoid movement altogether. But what if the key to pain relief isn’t just about rest, but about strengthening the tissue in a way that pushes through the pain safely? In this eye-opening episode, Greg Herceg, aka the Volleyball Strength Coach, shares his own 16-year journey from debilitating knee pain to pain-free movement — and how he’s helped over a thousand athletes do the same. Discover the real science behind knee pain and injury, and learn why traditional approaches often miss the mark. You'll hear about breakthrough techniques like isometric holds, slow reps, and strategic resistance training that increase tissue capacity and resilience. Greg breaks down how to use simple tools like backwards treadmill work, Peterson step ISOs, and gentle eccentric movements to build strength without aggravating pain. Plus, insights from coaches Sarah and Dion on prevention strategies for young athletes, so you don't just treat injuries — you prevent them from happening in the first place. This episode is essential listening for volleyball players, coaches, or anyone tired of ineffective pain management that leaves you helpless. If you’re ready to understand the deeper mechanics of knee health and learn practical, science-backed methods to keep athletes on the court, this episode is your game-changer. Don’t let knee pain limit your performance — take control, build resilience, and get back to winning. Hit play now.
In this episode, Greg Herceg, the volleyball strength coach, teams up with coaches Dion and Sarah to explore proven methods for preventing and treating knee pain among volleyball athletes. Whether you're dealing with chronic issues or looking to prevent injury, these insights will help you strengthen and protect your knees.
Key Topics:
Timestamps: 00:00 - Introduction to knee pain issues in volleyball players 00:29 - Why tissue overload causes injury and pain 01:26 - Strategies to increase tissue resilience 02:23 - Benefits of isometric exercises and backward treadmill warm-ups 03:17 - Personal experience with slow reps for tendinopathy 04:40 - Using slow eccentric reps and isometric holds to build strength 05:38 - Daily iso routines and specific exercises like Peterson step ISO 07:02 - How isometrics work: scientific insights simplified for practical use 08:00 - Progressive overload for isometric training 09:11 - Prevention in young athletes: heel lifts and backward walking 10:17 - Building a knee pain rehab workout 11:10 - Reducing load through proper biomechanics and accessory exercises 12:21 - Managing chronic tendinopathy: pushing through mild pain 13:11 - When and how to push through pain safely 13:38 - Final thoughts and episode wrap-up
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