Uhan Performance

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Uhan Performance

Patient-centered, holistic orthopedic care with clinics in Sisters and Eugene, Oregon. Uhan Performance, LLC

Physiotherapy
Running Analysis
Coaching

06/06/2026

In this week's Victory Friday: why being able to train day after day beats heroic every-other-day efforts, some of Dr. Lin’s killer TMJ relief moves, a coccyx (not that-)deep-dive that might just fix your stubborn aches, and the proud tale of our distance track kids stacking PRs with almost zero injuries.

Enjoy Issue 138!

Integrity is Repetitive (Anyone Can Be an Idiot Every Other Day) • Triple TMJ Tension Tamers • Pain in the Butt: Considering the Coccyx • Track Wins & Zero Wounds

Orthopedic Insights: Integrity is Repetitive (Anyone Can Be an Idiot Every Other Day) • Triple TMJ Tension Tamers • Pain in the Butt: Considering the Coccyx • Track Wins & Zero Wounds

05/29/2026

In Issue 137 of Victory Friday: the first of a two-part series on how breathing moves our whole body! Then, an overlooked but crucial “reverse” stretch can unlock a stubborn ankle, followed by an unconventional way to work lower leg strength and balance.

Lastly: when cross-training keeps you injured! Check 'em out!

Breathing & Orthopedics, Part I • Side Lunge Soleus Raise • The Other Ankle Mobility • Cross-Training Culprit in Chronic Pain?

Orthopedic Insights: Breathing & Orthopedics, Part I • Side Lunge Soleus Raise • The Other Ankle Mobility • Cross-Training Culprit in Chronic Pain?

05/23/2026

Happy Friday everyone, it’s time to spring into action! But if you haven’t moved much lately, don’t fret: we have some excellent rotational warm-ups, a five-step couch-to-adventure plan, and a brand-new strategy to kick that stubborn (fascially-driven) low back pain.

Check it out in Issue 136 of Victory Friday!

Robust Resisted Rotational Gym Warm-Up! • Five Couch-to-Adventure Run Workouts • Fascial Front & (Low) Back Freedom

Orthopedic Insights: Robust Resisted Rotational Gym Warm-Up! • Five Couch-to-Adventure Run Workouts • Fascial Front & (Low) Back Freedom.

05/15/2026

It’s a spring Friday: are you getting out and enjoying yourself? Now’s a good time to open up (abduct) those hips -- if you want to get rid of that foot, ankle and leg pain -- check your (and your clients’) running strides, move more, and move better…but don’t forget to rest (at least 72 hours!) after those big efforts!

In Issue #135 of Victory Friday:

(More) Shoulder & Lumbar Landscapes • Justin’s Best Groin Stretch • Respect the 72! Post-Exertion Vulnerability • 3D Pelvis & Footstrike: Pelvic Mobility Crushes Leg & Foot Pain

Orthopedic Insights: (More) Shoulder & Lumbar Landscapes • Justin’s Best Groin Stretch • Respect the 72! Post-Exertion Vulnerability • 3D Pelvis & Footstrike: Pelvic Mobility Crushes Leg & Foot Pain

05/09/2026

Another Victory Friday ( #134) packed with advice: rejuvenating a rigid retiree, key fast-running hip and hamstring stabilizers, and how (another) stiff aorta freed improved alignment, mobility and efficiency of a master's runner!

In this Issue: Retiree Rejuvenation • Hamstring(-Hip) Speed Drills • Another Aorta Achievement!

Orthopedic Insights: Retiree Rejuvenation • Hamstring(-Hip) Speed Drills • Another Aorta Achievement!

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

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591 Larch Street
Sisters, OR
97759

Website

http://www.uhanperformance.com/

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