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Speaker 1: This is Tony Pike's Friday Football Frenzy show, brought to

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Speaker 1: you in part five fellow Windows and door making life

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Speaker 1: writer Pellan now Hey. Later Skyline Shilly Feeling Good. It's

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Speaker 1: Skyline time OnCore Technologies. Visit OnCore dot Tech. Have Sonoil,

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Speaker 1: healing champions on and off the field, game Day, men's health,

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Speaker 1: start your best life today, and by the Creation Museum

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Speaker 1: it's more than a museum. Visit Creation Museum dot org today.

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Speaker 1: On the ESPN fifteen thirty, the official home of the

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Speaker 1: Cincinnati Bengals.

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Speaker 2: Welcome back our number three underway as you just heard

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Speaker 2: right there, thanks to our friends at Penn Station. Here

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Speaker 2: on the Friday Football Frenzy on ESPN fifteen thirty, Cincinnati

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Speaker 2: Sports Station. We have a few moments here to check

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Speaker 2: in with our guy from the University of Cincinnati and Novacare.

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Speaker 2: It is Bob Manjean joining us to kickoff the third

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Speaker 2: and final hour here today. Bob, what's going on?

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Speaker 3: Just getting ready to go on the road again, Tony.

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Speaker 3: We play down in Greenville, South Carolina against Clenson on

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Speaker 3: Sunday at three o'clock. Everybody wants to watch RN ESPN.

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Speaker 2: And that's a neutral site game, neutral site site, yep, yep.

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Speaker 2: Just wanted to clear that up. A lot of these

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Speaker 2: neutral site games not going in the favor of the

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Speaker 2: Bearcats lately.

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Speaker 3: Well again, and I like the neutral site games like

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Speaker 3: in Atlanta, Georgia, where you're playing Georgia, that's a really

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Speaker 3: neutral site.

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Speaker 2: Here's what I want to do today, Bob. We spent

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Speaker 2: a lot of time talking about injuries at the highest

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Speaker 2: level of athletics, and what I wanted to do today,

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Speaker 2: Let's bring it back to everyday life. Because whether you

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Speaker 2: are listening to this show right now or you're an

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Speaker 2: athlete at the very highest level of sports, I think

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Speaker 2: there's one thing everyone has in common, and it's back injuries.

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Speaker 2: The dreaded back injury. Am I right to assume when

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Speaker 2: you talk about back injuries, are lower back injuries more

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Speaker 2: prevalent than maybe the upper back?

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Speaker 3: Correct? I think if you look at at you know,

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Speaker 3: the literature of whatever population you're dealing with, from athletes

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Speaker 3: to non athletes, recreational athletes, workmen. Comp low back paid

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Speaker 3: accounts for a lot of injuries in this country and

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Speaker 3: really absorbs a lot of dollars within this country, and

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Speaker 3: back injuries oftentimes are preventable. And again we've even had

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Speaker 3: some athletes to have had to undergo surgery for back

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Speaker 3: injuries at the university because of the amount of workload

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Speaker 3: that we're done nowadays, whether it be through the weight room,

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Speaker 3: whether it be on the field, And it's no different

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Speaker 3: than you know, having a job and the amount of

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Speaker 3: load that people carry on their back day in and

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Speaker 3: day out, you know, in certain occupations. So I think,

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Speaker 3: you know, the back accounts for quite a bit of

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Speaker 3: injury risk and mitigating that is critical, and a lot

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Speaker 3: of people just don't take that opportunity to try to

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Speaker 3: avoid back injury, you know, and then once it occurs,

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Speaker 3: it's kind of like that, you know, that chronic sprained

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Speaker 3: ankle that keeps coming back to haunt you at the

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Speaker 3: wrong time. You know, back problems come back to hunt

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Speaker 3: you at the wrong time all the time.

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Speaker 2: I want to get into how you can mitigate it

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Speaker 2: or how you can prevent them, but first let's go

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Speaker 2: into what goes into it, because again I can see

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Speaker 2: watching in a basketball game or watching the NFL on Sunday,

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Speaker 2: how someone might hurt their back. There's also times for

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Speaker 2: me personally, you pick something up the wrong way and

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Speaker 2: the next thing you know, you're stuck and you can

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Speaker 2: barely walk around, or it can just happen so quickly.

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Speaker 2: What is going into the average lower back injury that

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Speaker 2: people are dealing with.

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Speaker 3: Well, I think a lot of it is muscular. You know,

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Speaker 3: you've got little joints, just like you at a knee joint.

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Speaker 3: You got your little joints in your back, your spinal fussets,

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Speaker 3: and if you put them in the wrong position and

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Speaker 3: you don't make them happy, they will cause you to

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Speaker 3: go in the muscle spasm. If you lean the wrong

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Speaker 3: way to pick up something off the floor, if you

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Speaker 3: run too many miles, or if you're running more downhill

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Speaker 3: than uphill, if you're you know, lifting weights the wrong

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Speaker 3: We see so many back injuries in the you know

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Speaker 3: above twenty five adult category from weightlifting and people trying

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Speaker 3: to go to the gym stay in shape that have

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Speaker 3: no idea how to really property lift. And so you've

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Speaker 3: really got to you know, you've got to be careful

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Speaker 3: you're in the in the uh you know, in the gym,

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Speaker 3: you've got to take more time to stretch. And in

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Speaker 3: this country, I find it in three areas. I'm gonna

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Speaker 3: I'm going to categorize these back problems. In most of

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Speaker 3: them are must have skeletal back problems because people are

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Speaker 3: not in shape, they have poor posture, they don't stretch enough,

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Speaker 3: and they don't work their core enough. They're abdominal muscles,

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Speaker 3: their back extensors, they're obliques, they're hip abductors. You need

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Speaker 3: to have a good stylid foundation of exercises if you

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Speaker 3: want to keep from having chronic back problems. That's where

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Speaker 3: you know, you've got to get in and get evaluated

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Speaker 3: by physical therapists who can look at your posture, they

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Speaker 3: can look at your strength, they can look at your

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Speaker 3: post or your chain and then design something for you.

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Speaker 3: You know, your lower abdominal is critical. That that muscle

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Speaker 3: that holds your pelvis in the right position so you

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Speaker 3: don't look like your your you know, your guts stick

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Speaker 3: it out so that you know, again it's post here

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Speaker 3: your length and here your strengthening and really work that

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Speaker 3: that mobility. So so again, I think you need to

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Speaker 3: see somebody who can get you on the right track.

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Speaker 3: And you know you don't always need to go in

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Speaker 3: and see your dock right away. You know you can

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Speaker 3: go get into a fiscal therapist who can get you

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Speaker 3: into a good program and see what happens. And plus

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Speaker 3: if they evaluate you, you may have something different and

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Speaker 3: they may be able to say, hey, you do need

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Speaker 3: to go see you know, the orthopedic history, your family doc.

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Speaker 2: So it's one thing if you're a college athlete or

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Speaker 2: parathlete and you have all of these things at your disposal.

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Speaker 2: And I think when you talk about, you know, having

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Speaker 2: a chance to mitigate the risk you talk about, you

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Speaker 2: mentioned the word core, and I can't help but think

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Speaker 2: how many injuries come back to a week in core.

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Speaker 2: So for those that are not at the college or

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Speaker 2: professional sports level, there are still ways to prevent these

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Speaker 2: types of injuries. What type of stuff are you doing

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Speaker 2: with your core that someone can do at home to

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Speaker 2: help prevent these types of injuries?

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Speaker 3: Right? There are some really simple exercises you can do

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Speaker 3: for your lower abdominals with you know, posterotebrit crunches, bridges,

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Speaker 3: work your back extensors, work in your hip ab doctors

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Speaker 3: working rotational set ups for euro leagues. All of those

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Speaker 3: really control your core. I also liked a lot of

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Speaker 3: exercises what we call quadriped for being on all four

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Speaker 3: to where you're doing like something we call the bird

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Speaker 3: dog and bandon bird dog to try to get good glue,

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Speaker 3: try to get good paraspinal strengthening, and that supports your

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Speaker 3: pelvis generally. We you know, one muscle that people really

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Speaker 3: don't focus on enough is they're hip flexers. Because especially

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Speaker 3: if you sit all day, if you're an administrative person,

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Speaker 3: you're an executive, your anter, your muscle, your ilioso as

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Speaker 3: hip flexer tends to be super tight and every time

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Speaker 3: you stand up the walk, it's pulling your pelvis in

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Speaker 3: the wrong position. And too many people don't want to stretch,

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Speaker 3: you know. They don't want to take that time to

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Speaker 3: use a foam roller, they don't want to take the

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Speaker 3: time to use a stretch band. You know, they want

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Speaker 3: to get up and go run. You know, I want

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Speaker 3: to go home. I don't want an early stretch. You

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Speaker 3: just want to throw some shoes on and go for

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Speaker 3: a five mile jog. Well, you're really doing a lot

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Speaker 3: of detriment to your body just doing that. Or I

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Speaker 3: want to just don't stretch when I'm going to go

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Speaker 3: play wreck basketball with you guys, or you know, old

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Speaker 3: girls on Thursday nights and they don't take the time

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Speaker 3: to stretch and the next thing you know, your tear

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Speaker 3: your achilles tendon. So mitigating injuries through mobility, through stretching programs,

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Speaker 3: through core programs is really valuable to save your body.

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Speaker 3: As you're starting to get older, you hit peak flexibility

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Speaker 3: generally between somewhere between fifteen and twenty years old. After that,

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Speaker 3: you're just getting tight. And if you don't start stretching

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Speaker 3: in those late teams, which is what we do in college.

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Speaker 3: I mean, our guys, Coach Rayfeld got them doing mobility

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Speaker 3: every day before practice, every day after practice. We're preaching

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Speaker 3: stretching in the trading room before practice. So I mean

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Speaker 3: we're really dealing with trying to get the mobility in

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Speaker 3: and people don't stretch enough. If I sit at the

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Speaker 3: desk all day, I'm trying to stretch my it bands,

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Speaker 3: I'm trying to stretch my hip flexus probably every two hours.

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Speaker 3: And how many people take the time to really stretch

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Speaker 3: every two hours, you know? So, and that's that's a

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Speaker 3: hidden art. People just don't want to take the time

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Speaker 3: to do the simple things. They think they have to

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Speaker 3: try the big thing. You know, I'm going to go

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Speaker 3: get a back manipulator. I'm going to go get you know,

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Speaker 3: dry needle, or I'm going to try to go do this. Hey,

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Speaker 3: how about stretch? How about take care of your body?

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Speaker 3: And that's what cracks me up about the society today

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Speaker 3: is everybody wants a quick fix or or everybody wants

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Speaker 3: you to do it for them, and it's like, no,

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Speaker 3: my job is to teach you how to control your posture,

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Speaker 3: how to improve your core, how to get onto a

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Speaker 3: good stretching program, take care of your body, and guess what,

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Speaker 3: your body will take care of you. Otherwise by the

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Speaker 3: time you're in your forties year in some people as

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Speaker 3: early as the thirties, and you know you got problems.

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Speaker 2: Let me wrap this with this. So for those that

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Speaker 2: didn't do a good enough job mitigating in it and

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Speaker 2: now here you are with lower back injury and it's

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Speaker 2: just debilitating on a lot of levels. What are some

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Speaker 2: things you can do to either alleviate some of that

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Speaker 2: pain or get yourself back as quick as possible to

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Speaker 2: normal once the back injury occurs. What are you asking

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Speaker 2: or advising folks to do well.

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Speaker 3: I'm advising folks to make sure that their attack plan

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Speaker 3: or they're treatment plan is the right plan. So You

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Speaker 3: really need to get somebody to take a look at

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Speaker 3: your posture, look at your muscle length, look at your strength,

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Speaker 3: look at your core strength, and then design the program.

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Speaker 3: From there. You can do some basic routine stuff. Everybody

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Speaker 3: today goes online and says, here's the quick fix the

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Speaker 3: back problems. You know, stretch your hamstrings or stretch your

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Speaker 3: quads or use this machine and it takes away your

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Speaker 3: back pain. No, it's it's more than that. It's you've

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Speaker 3: got to increase your ancherior muscle length, increase your lower

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Speaker 3: abdominal strength. You've got to improve your hamstring and it

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Speaker 3: band mobility, and you've got to have some good strength

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Speaker 3: in your post through your chain. American Society's posting your

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Speaker 3: chain is not very strong. And posture is one of

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Speaker 3: the things that I can. I walk through airports and

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Speaker 3: Marshal thinks some kind of goofy because I look at

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Speaker 3: people's posture and that one's got a bad back, that

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Speaker 3: one's got a bad knee, that one's got a bad back,

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Speaker 3: because you can see by the way they're compensating and

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Speaker 3: they're walking that you know they've got muscles sotlations, but

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Speaker 3: they won't take the time to do the exercise or

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Speaker 3: the other things to, you know, to correct it and

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Speaker 3: then mitigate it. You know, I mean, you know I've

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Speaker 3: got a bad you know my history of boat promms.

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Speaker 3: You know, I'm not afraid to say it. I got

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Speaker 3: a three level backfusion. But I'm still working because I

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Speaker 3: mitigate it every day with a strange program and a

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Speaker 3: stretching program. And that's how I keep up with these

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Speaker 3: you us, you.

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Speaker 2: Keep up with them well, Bob man Jean. The University

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Speaker 2: of Cincinnati and novacare getting ready to head to a

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Speaker 2: neutral site game this weekend for the Bearcats as they

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Speaker 2: take on Clemson on Sunday. Bob, as always, thank you

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Speaker 2: for your time. Have a great weekend, and have a

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Speaker 2: great holiday next week as well.

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Speaker 3: Thank you, Tony, you too. You guys, have a good holiday,

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Speaker 3: and I'll talk to you after the holiday and have

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Speaker 3: fun with the kids.

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Speaker 2: There we go. That is Bob man Jean. Thank you

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Speaker 2: so much, Bob. Whether you're traveling to the game, walking

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Speaker 2: to your seats, partaking in postgame celebration, your body can

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Speaker 2: take a beating from all the activity on game day,

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Speaker 2: but in Novacare rehabilitation, they understand how important it is

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Speaker 2: for fans to be there to root for their team

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Speaker 2: through the power physical there. But you don't need to

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Speaker 2: let X pains or injury keep you from the game,

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Speaker 2: So find a center near you at novacare dot com.

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Speaker 2: Today we're just getting started in the hour number three

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Speaker 2: our weekly picks. Next on the Friday Football Friends on

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Speaker 2: ESPN fifteen thirty Cincinnati Sports Station Rocky.

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Speaker 4: Year for rich Or and Phillips Jewelers, Cincinnati's premier family

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Speaker 4: owned jeweler. Guys, when it comes time to pop the

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Speaker 4: big question, make sure you go to Richter and Phillips.

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Speaker 4: They have the best selection of engagement rings and the

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Speaker 4: best prices. Check them out at Richter Phillips dot com.

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Speaker 2: At tennst