Uhan Performance

05/02/2026

(In)Stability is the theme of this week’s Victory Friday ( #133): how it often masquerades as stubborn stiffness and tightness, or hides its true cause in adjacent “side door” tissues. Even as we age — and feel (or act) increasingly stiff — we can still harbor significant joint instability.

Unstable Old Guys: Signs of Instability in Older Populations • Basic Upper Cervical Mobility • Hip Mobility Side Doors • Old Guys’ Tight Hamstring Cure.

Orthopedic Insights: Unstable Old Guys: Signs of Instability in Older Populations • Basic Upper Cervical Mobility • Hip Mobility Side Doors • Old Guys’ Tight Hamstring Cure.

04/25/2026

It’s Spring Marathon Season! The weather’s warming (yet still enjoyably cool for morning jaunts) and fitness and spirits are thawing: perfect conditions for peak runs. In this run-centric issue of Victory Friday ( #132):

how (and why) to run right, augmenting with the pool, whole-body strategies for neck pain, and stride coaching for pain relief and competitive edge. Enjoy!

Run Right • Rib & Hip Fixes for Neck Pain • Pool Running (Isn’t Just) for (Broken) Runners • The Performance Imperative: How Coaching Makes Me a Better Physio

Orthopedic Insights: Run Right • Rib & Hip Fixes for Neck Pain • Pool Running (Isn’t Just) for (Broken) Runners • The Performance Imperative: How Coaching Makes Me a Better Physio

04/18/2026

Lots packed into Issue 131 of Victory Friday: new metrics for efficiency, a hardcore way to get a hard core (and hip flexors), a fresh look at my “Six-Pack”, and a story about the painful consequence of…sitting cross-legged? Dig in!

Consistency, Resilience & Staying Power: New Metrics for Athletic Efficiency • Mobility-Stability Runner’s Lunge • Joe’s Hip Six, Repackaged • Double(-Crush) Hip Crossed!

Orthopedic Insights: Consistency, Resilience & Staying Power: New Metrics for Athletic Efficiency • Mobility-Stability Runner’s Lunge • Joe’s Hip Six, Repackaged • Double(-Crush) Hip Crossed!

04/04/2026

Spring is here! Time to get that fascia unwound, warm up those throwing arms, and open up those hips. Some key reminders to get you mobile and active as the weather warms up:

addressing the all sides of painful joint, freeing the superficial fascia, the often-overlooked “shoulder landscape” (ribcage and scapula) for pain-free throwing, how to safely check and restore full hip extension, and why “landscape work” delivers rapid results for shoulder issues in pitchers and other elite athletes.

Enjoy Issue 129!

Orthopedic Secrets (Reminders) • “Twisting My Arm!”: Shoulder/Hip Fascia Release (with an Elbow Twist) • Joe’s Pigeon Hip Extension • Spring (Pitching) Shoulder Landscaping

https://open.substack.com/pub/joeuhan/p/victory-friday-issue-129?

Orthopedic Insights: Orthopedic Secrets (Reminders) • “Twisting My Arm!”: Shoulder/Hip Fascia Release (with an Elbow Twist) • Joe’s Pigeon Hip Extension • Spring (Pitching) Shoulder Landscaping.

03/28/2026

The theme of this #128 of Victory Friday: successful side door strategies for full and pain-free mobility!

Mobility is crucial for function, and motion loss is frequently painful. But restoring motion needn’t be torturous. In fact, doing the right thing is often painless, easy, and highly effective.

But those doors are hidden. I’ve mapped a few, below — check it out.

In this Issue: “Low Effort, Low Pain, High Yield”: Gold Standards for Mobility Exercise • Anti-Aging Strength Work • “Hammer Don’t Hurt ‘Em”: Thoracic Mallet Manip Frees a Stubborn C-Spine

Orthopedic Insights: “Low Effort, Low Pain, High Yield”: Gold Standards for Mobility Exercise • Anti-Aging Strength Work • “Hammer Don’t Hurt ‘Em”: Thoracic Mallet Manip Frees a Stubborn C-Spine

03/21/2026

This week's Victory Friday ( #127) features a few quick (but sustainable) fixes: a simple wiggle to free chronic heel pain, leveling up your fitness using AI data, working your whole hip with one (“flying”) exercise, and personal besting with form-focus. Take your pick and have fun with it!

“Baxter! Bark Twice if You’re Not Plantar Fasciitis!” • Roller Hip Airplanes • Running Optimization with AI • Elevating the “Lowest Common Denominator”: Peak Performance with Efficiency

Orthopedic Insights: “Baxter! Bark Twice if You’re Not Plantar Fasciitis!” • Roller Hip Airplanes • Running Optimization w/AI • Elevating the “Lowest Common Denominator”: Peak Performance w/Efficiency

03/14/2026

This week’s Victory Friday theme: the symphony of the body’s moving parts and the yin and yang of efficient moving: up-and-down, forward-and-back, and inhale-and-exhale. We need both, enough, and equally!

Run Faster for Quicker Recovery • Fix Your Posture (Learn to Exhale) • Vertical Hips for Your Best Running • Arm Swing is Everything, Part II: Posture & Movement is Body Language.

Orthopedic Insights: Run Faster for Quicker Recovery • Fix Your Posture (Learn to Exhale) • Vertical Hips for Your Best Running • Arm Swing is Everything, Part II: Posture & Movement is Body Language.

03/07/2026

Trauma is the theme of this week’s Victory Friday! Nothing dramatic, but therein lies the problem: often we have moderate (or even mild) falls that can cause longstanding problems: stubborn elbow pain in skateboarding kids, or lost joints in the elderly. Thus, the concept of “Energy In, Energy Out” is so crucial. Read on to find out more!

From Issue 125:

(Unrecognized) Chronic Pain Risk Factors • Conor’s Cross-Legged Hip Opener • Hip-Hinged Run Stride Coaching • “Energy In, Energy Out” With the Elbow

Orthopedic Insights: (Unrecognized) Chronic Pain Risk Factors • Conor’s Cross-Legged Hip Opener • Hip-Hinged Run Stride Coaching • “Energy In, Energy Out” With the Elbow

02/27/2026

Does overstraining cause anemia? Does under-(shoulder blade) arm swinging create all sorts of leg and spine pains? Lessons (and conspiracies) abound in this week's Victory Friday ( #124) on efficient running and walking, and how to use — and care for — your whole body:

Conspiracy Theories Pt 2: Anemic Over-Stride, Super-Shoes, Super-Upset Gut • Britta’s (Glute) Ballerina • Athlete Wellness, The Natural(-pathic) Way • Arm Swing is Everything Pt

Orthopedic Insights: Conspiracy Theories Pt 2: Anemic Over-Stride, Super-Shoes, Super-Upset Gut • Britta’s (Glute) Ballerina • Athlete Wellness, The Natural(-pathic) Way • Arm Swing is Everything Pt 1

02/21/2026

Welcome to a stiff and sticky Victory Friday! What if ED was caused by...simply a stiff pelvic floor, and could be cured by a tennis ball?

What if your chronic back pain — and stubborn hip mobility imbalance — is caused by a stiff aorta?

What to do with stiff, asymmetrical squats, subversively sticky sources of other common men’s health ailments, and how sneaky-stiff aortas can cause — and perpetuate — stubborn low back, hip and nerve pains! Dive in (but stay loose) in Issue 123!

Men's (Fascial) Health • Squat Symmetry Strategies • Sneaky Sticky Aortas (in Hip & Back Pain)!

Orthopedic Insights: Men's (Fascial) Health • Squat Symmetry Strategies • Sneaky Sticky Aortas (in Hip & Back Pain)!

02/14/2026

In Issue 122 of Victory Friday, a twisted one: big running wins this week, including stronger (more rotational) hips, happier (less rotational) knees, and a commitment to persistence and patience. Let’s dig in!

“I Already Did That! (But Not Enough)” • Rotational Hamstring Rehab • Hip Rotational Efficiency, Part 1 • Chicken or Egg? Eat ‘Em Both: Ending 40 Years of Running Knee Pain.

https://open.substack.com/pub/joeuhan/p/victory-friday-issue-122?r=4thd7&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

02/07/2026

Aloha, Victory Friday! Because this day marks the beginning of my Hawaiian vacation, I’m feeling…a bit more relaxed. But we (and our clients) still need to feel good. So if you want the easiest, least painful paths to mobility gains, pain relief and relaxation this week, keep reading Issue 121. Mahalo!

Low Pain, Low Effort, High Yield: Gold Standards for High-Efficiency Stretching • Heads Will (Massage) Roll! • Engineering Your Adventure Happiness • More Fantastic Fibula Wins!

Orthopedic Insights: Low Pain, Low Effort, High Yield: Gold Standards for High-Efficiency Stretching • Heads Will (Massage) Roll! • Engineering Your Adventure Happiness • More Fantastic Fibula Wins!