Pelvic Rotations, Part 1: The Roll-and-Reach Exercise
A look at what a rotated pelvis is, why it’s problematic for runners, and what to do about it.
Joe Uhan
Title: Stay the Course Columnist
Location: Eugene, Oregon
Social Media Links:
Linkedin | Twitter | Instagram | Website
Expertise
- Topics of Expertise: Physiotherapy, sports medicine, sports science, run coaching, trail running, ultrarunning
- Amount of Expertise: 25 years of competitive running, including 12 years as an ultrarunner, 20 years coaching running, 13 years of physiotherapy
Education & Certifications
- Education: Bachelor of Arts, Chemistry, University of Wisconsin-Eau Claire; Master of Arts, Kinesiology, University of Minnesota; Doctorate of Physical Therapy, University of Wisconsin-La Crosse
- Years of Professional Experience: 10
- Certifications: Board Certified Orthopedic Specialist in Physical Therapy, Certified Functional Manual Therapist, USA Track & Field Level II Certified Coach
- Club or Association Memberships: American Physical Therapy Association Member
- Other Relevant Positions, Current and Past: Former contributor to Ultrarunning Magazine and Trail Runner magazine
A Word from Joe Uhan
I aim to offer unique clinical and athletic insights on the issues and challenges facing those who pursue and love road, trail, and ultrarunning. My personal interests include all things outdoor exploration, travel, fast running, writing, teaching and mentorship, and beer miling.
Spring Cleaning: Early Season Preparation for the Ultrarunning Season
Tips to get you set up for a successful season of ultramarathon training.
Ribcage Opening Techniques for the Thoracic Spine, A Silent Culprit in Leg Stiffness
Joe Uhan’s method for enhancing thoracic spine and ribcage mobility, thus boosting overall running efficiency.
Eight Daily Optimizations to Help Busy Runners Stay Healthy
Eight tips for busy runners who want to improve their health, wellness, and running.
Using the Belt Ankle Stretch to Heal Ankle Injuries and Increase Ankle Mobility
Physiotherapist Joe Uhan breaks down common ankle ailments and demonstrates the belt ankle stretch.
An Open Letter to Masters Runners on Overall Health and Sport Longevity
Joe Uhan’s advice to masters runners.
Shoe Selection for Healthy Runners
Joe Uhan’s advice on shoe selection for specific runs and daily life.
Engineering Running Happiness: The Science-Backed Mindset of Performance Happiness and Success
Joe Uhan discusses the equation for happiness in relation to running.
Joe’s Pigeon Exercise for Hip Extension
A simple, effective exercise to promote strong, stable hips.
Joe’s Couch Stretch for the Quadriceps and Hip Flexors
Joe Uhan’s advice for mobilizing quadriceps and hip flexors.
Advice to My Younger Self: Five Lessons From a Physiotherapist for a Lifetime of Sustainable Running
Joe Uhan imparts running advice he would give to his younger self.
You’re Not Weak, You’re Inhibited: How Neuromuscular Inhibition Affects Running Performance
Physiotherapist Joe Uhan’s advice on identifying and rectifying neuromuscular inhibition.
Where the Rubber Meets the Road: The Importance of a Vertical Hip Strategy for Optimal Running
How running cadence, speed, and endurance are affected by up-down hip torque in the running stride.
Adductor Strength and Mobility for Running Performance
Advice on how to strengthen and mobilize your adductors — an important but often neglected part of a runner’s anatomy.
Biomechanical Considerations for Winter Running
Joe Uhan offers practical solutions to the challenges of winter running.
Heat, Soften, Hydrate, and Move: The Future of Performance Mobility Is Fascial
Stiffness explained and science-backed advice to help with mobility.
Options of Strategies: Developing Multiple Tools for Successful Ultrarunning Performance
An article about strategies and plan Bs for ultrarunning.
The Complex Knee: A Multi-Level Strategy for Sustained Knee Pain Relief
A look at how knee pain while running occurs and how to reduce it with physiotherapy to the hip and ankle.
First-Principles Approaches for Ultrarunning Challenges
An article offering first principles based solutions to the common ultrarunning problems of blisters, cramping, and nausea.
The Chemistry and Timing of Mobility
Here’s some good rationale for a morning mobility and hydration routine.
The Runner’s Pelvis: Keep Your Pelvis Aligned and Mobile for Healthy Running
Learn about keeping the pelvis aligned and mobile.
How to Quit Running, Part 3
A look at how our thoughts and beliefs about our running play a major role in our running performance.
Advanced Soft Tissue Strategies for Lower Leg Pain
Legs hurting you and foam rolling not working? Here are some other tissue mobilizing strategies you can use to help.
How to Quit Running, Part 2
To keep running feeling good through a lifetime in the sport, it’s important to consider these lifestyle factors.
How to Quit Running, Part 1
Joe Uhan almost quit running: here he outlines ways we can climb out of a hole when we want to quit.
