Uhan Performance

10/10/2026

Issue 156 - 3 full years - of Victory Friday! This week: a pain neuroscience primer on why mild injuries can hurt like hell, and massive ones, nothing: a defense of my guy, Caleb - and an explanation of an unknowing ankle dislocation!

Massage your face for youth, mobility, pain relief and cognitive sharpness! And big picture tips to keeping runner-kids (and yourself) healthy this fall.

Pain Don’t Hurt (Like It’s “Supposed to”). Threat & The Painless Paradox of Severe Injury in the NFL • “Ray of Sunshine” Jaw (Fascia) Release • Cross-Country Injury Firefighting

Orthopedic Insights: Pain Don’t Hurt (Like It’s “Supposed to”). Threat & The Painless Paradox of Severe Injury in the NFL • “Ray of Sunshine” Jaw (Fascia) Release • Cross-Country Injury Firefighting

10/03/2026

Inside #155 Victory Friday: The hardest cases are often the easiest, once you stop insisting on the only trail the guidebooks know:

the overlooked systems that unlock stubborn pain; a foam-roll RDL worth stealing, and a personal update from the penguin-shuffle department. My ankles have been staging a decade-long rebellion, and a loop of tape just compressed me closer to the truth.

Easy, Simple, but Hidden: Winning Paths to Conquer Chronic Pain • Mobility-Generating RDLs • High Ankle Sprains in Trail Runners • High Ankle Instability Acknowledgement

Orthopedic Insights: Easy, Simple, but Hidden: Winning Paths to Conquer Chronic Pain • Mobility-Generating RDLs • High Ankle Sprains in Trail Runners • High Ankle Instability Acknowledgement

09/26/2026

It's Victory Friday! In Issue #154, a knotty theme: the thing that feels like a muscle often isn’t — shoulder “knots” from ribs and nerves; beginner runner tips for the newbies and crafty veterans, alike; and an almost-50K knee that flipped sides into neuro-disguised IT-band pain. Tips and lessons for everyone, dig in!

The Shoulder Knot Solution • Six Beginner Runner Tips…for Everyone! • ITB or LFCN? Nerve Treatment Tames Ilio-Tibial (Regional) Pain

Orthopedic Insights: The Shoulder Knot Solution • Six Beginner Runner Tips…for Everyone! • ITB or LFCN? Nerve Treatment Tames Ilio-Tibial (Regional) Pain.

09/19/2026

The wisdom of Chiropractic: treat the spine well, and a surprising amount of “everywhere” pain gets better — including stubborn knees that look orthopedic, act neurogenic, and refuse to budge until you change targets.

In Issue 153 of Victory Friday: what chiros know, why the front of the neck matters, how ordinary ache can be nerve pain in costume, and three recent Victories that showed up only after conventional knee care stalled.

What Chiros Know (That Many of Us Don’t) • Nerve Pain Masquerade • Anterior Neck Release! • Go Big or Go…Try Something Else: Neurogenic Wins in Stubborn Ortho Pain

Orthopedic Insights: What Chiros Know (That Many of Us Don’t) • Nerve Pain Masquerade • Anterior Neck Release! • Go Big or Go…Try Something Else: Neurogenic Wins in Stubborn Ortho Pain

09/11/2026

A wilderness-themed Issue 152 of Victory Friday, including a terrific pre-hike dynamic warm-up, a wooded core workout, and another trailside treatment Victory!

Inclusion & Empowerment in the Wild • (Wilderness) Hip & Spine Hiking Warm-Up! • Portable Hip Awakener (& Chest Workout) • Trailside (Knee) Torsion Tune-Up

Orthopedic Insights: Inclusion & Empowerment in the Wild • (Wilderness) Hip & Spine Hiking Warm-Up! • Portable Hip Awakener (& Chest Workout) • Trailside (Knee) Torsion Tune-Up

09/11/2026

ICYMI: last week's Victory Friday, auto-posted while I was in the wilderness!

Issue 151: The Best Nerve Mobilizations are Skin Deep • Upper Neck, Head (& Vagus Nerve) Tennis Ball Release • Crushing Cross-Legged Sitting • Spinal Fascial Freedom!

Orthopedic Insights: The Best Nerve Mobilizations are Skin Deep • Upper Neck, Head (& Vagus Nerve) Tennis Ball Release • Crushing Cross-Legged Sitting • Spinal Fascial Freedom!

08/29/2026

Issue 150 of Victory Friday! (Closing in on 3 years!). Chronic back pain and ready to give up? Work through this checklist first! A ball strength exercise to improve knee stability. And blasting blind spots for big breakthroughs!

Back Pain Isn’t Hopeless Until You’ve Done These Things • Stabilize Knees w/Ball TKEs! • Stiff or Unstable? (Article)• Beyond Blind Spots, Big Breakthroughs: Fast Wins With New (Chronic) Clients

Orthopedic Insights: Back Pain Isn’t Hopeless Until You’ve Done These Things. • Stabilize Knees w/Ball TKEs! • Beyond Blind Spots, Big Breakthroughs: Fast Wins With New (Chronic) Clients

08/22/2026

A knee valgus special for Issue 149 of Victory Friday: with novel strategies to self-correct! Twist the tibia, smash the fibula!

Knee Valgus Special: Joe’s Running “Knee-Out” Alignment Two-Fer • The “Tibia Un-Twister” • Fibula Smash Frees the Twisted Tibia! • Athlete Optimizing: Fixing Knee-In, Foot-Out

08/15/2026

In this week's Victory Friday ( #148), we outline the kind of training that optimizes athletics…and might keep you alive! This week’s mix — on plyometric and loading training for safety and high-performance — is equal parts hop, catch-yourself, and controlled crash-landing—because stronger bones, faster reactions, and knowing how to fall are the ultimate fun — and life — insurance policies. Jump in!

Life-Saving Plyos • Fall(ing) Practice! • Returning to Training After a Fall • Myometric Wins: The Importance of “Landing” Training in Impact Athletes.

Orthopedic Insights: Life-Saving Plyos • Fall(ing) Practice! • Returning to Training After a Fall • Myometric Wins: The Importance of “Landing” Training in Impact Athletes.

08/08/2026

It's Friday again! This week ( #147): we’re diving into high-energy trauma that (always) needs real rehab, the surprisingly stubborn “pelvic plague” that messes with everything below it, a reverse plank that quietly fixes anterior tilt, and some unexpectedly powerful tricep mobilizations that are lighting up elbows, wrists, shoulders—and even necks. Let’s gooo!

Radical Rehab Reminders (Trauma & Torsions) • Reverse Plank Posture Perfecter • Elbows & Wrists…and Shoulders & Necks? Thrilling Tricep Triumphs

Orthopedic Insights: Radical Rehab Reminders (Trauma & Torsions) • Reverse Plank Posture Perfecter • Elbows & Wrists…and Shoulders & Necks? Thrilling Tricep Triumphs