We recently caught up with our friend and Arthrosurface bilateral OVO with Inlay Glenoid shoulder patient, Rudy Kadlub! Co-owner of Kabuki Strength in Portland, OR, Rudy is an active competitive powerlifter who continues to mentor and coach members. We asked him to share some helpful insights on how he’s maintaining an active lifestyle and navigating the new norm of “staying home”, all while keeping a positive mindset!
Check out what he and his team had to say below:
Q1: Most gyms and fitness centers are currently closed. What tips would you give to those who want to stay active, but are being
encouraged to stay home?
A: During this period of sheltering in place, it is important for your physical and emotional well-being to exercise every day that ends in “Y”. Some of you, like me, utilize a stand-up desk at work, but consider doing the same while working at home. Standing for 6-8 hours vs sitting at your computer will burn more calories, activate your postural muscles and add appropriate stress to your skeletal system. All physical gains come from stressing the organism which then adapts to its new “normal”. Since you aren’t commuting to work you may be saving one to two hours a day (depending on what part of the country you are in. Take some or all of that time to go on walks around your neighborhood (while practicing appropriate social distancing, of course). I like to break up my walks to multiples of 10. Walk five minutes away from your home and return or walk 10 minutes away, etc. These walking breaks are a good way to get fresh air, healthy exercise, and a good way to reboot your brain so that when you return to your stand-up desk you are rejuvenated and likely more focused and efficient.
Q2: For those people who have rigorous gym routines, how will they know if they’re getting a good workout at home?
A: Right now, it’s about sticking to a quality routine (vs quantity) and making sure that the basics are achieved. Movements of major body parts e.g., squats, deadlifts, and pressing and rowing. This is currently more important for most people than lifting challenging loads to which you may not have access. In my home gym where I have a limited amount of weight and implements, I make sure that I get the movements in with as much load as I can muster with the weights I have and use bands to add additional resistance to maintain strength. This is a great time to get in touch with your body building persona. Lighter weight and higher reps (you have the time) for hypertrophy and the Muscle Beach look you’ve always dreamed of. ;-)
Q3: We know nutrition plays an important part in health and wellbeing. What healthy food items are a must-have for you that you’d recommend others stock up on?
A: Meal prep with ingredients that are less processed and which you are accustomed to eating thereby creating a high level of adherence to good nutrition. Consume plenty of high-quality fresh protein sources like eggs, and beef and stock up (not hoard) on quality protein sources that will last on the shelf such as canned albacore. Plenty of probiotic-rich foods such as kimchi and Greek yogurt should be incorporated as well as fiber-rich carbohydrate sources and plenty of healthy fats. If you know what micronutrients you may be deficient in, then add those supplements. Add other supplements that may benefit your health such as omega-3’s, vitamin D3, and Iron.
Q4: Aside from working out, what other activities do you recommend for keeping a positive mindset in these uncertain times?
A: Don’t fall into the trap of “staying home sick” and remaining in your pajamas all day, not grooming or not eating your meals at the usual times. That routine will result in a sluggish body and mindset and you may make yourself sick for real. Try to keep your workday routine even though you aren’t leaving the house for work. Get up, get your coffee, shower, breakfast just like a normal day. Leave the house at the same time for your “commute” only now it is a brisk 15-minute walk away from your house and then go back to your stand-up workstation. On your “commute” you can get your morning phone calls in or dictate your emails vis-a-vis your Air Pods. Paint a picture in your mind of a healthy, prosperous world and the important role you play in making that happen. Overcoming adversity and battling stress head-on will give you a sense of accomplishment and self-worth. Understand that “this too will pass” and you want to be healthy and strong enough to take advantage of the opportunities on the other side of the pandemic.
Q5: There is some discussion of postponing non-essential or elective surgeries. Are there stretches or other physical movements that are safe and valuable to someone “pre-habbing?”
A: Yes, 100%. In any pre-surgical situation (where it is safe) we need to keep as much ROM as possible or increase, if necessary. The most important thing is to maintain or gain as much strength as possible. All that being said in this situation it should be in a pain-free or limited pain ROM for exercises and mobility work. Frequency over large doses of volume or two times per week will yield better results.
Q6: What advice would you give to someone suffering from shoulder arthritis (glenohumeral osteoarthritis) who is awaiting a joint replacement?
A: Prior to receiving bilateral OVO® with Inlay Glenoid Shoulder implants in 2016, I suffered through severe pain while participating in my chosen sport of powerlifting. Throbbing pain every night affected my sleep quality and overall health. Simple daily activities like getting dressed and turning the steering wheel were difficult and painful. To find relief I took anti-inflammatory supplements, ate lots of fresh fruit and vegetables, utilized soft tissue manipulation tools like those we create at Kabuki Strength to improve my ROM and availed myself of the professional care in our community. I found some short-term relief with PRP injections into the GH joint itself. Sheepishly, I took more Aleve than most vets would prescribe for a horse which I am not recommending. Probably, the best temporary relief came from actually moving the joint through its various planes of motion under a measured load an up to a painless end range of motion, e.g., lifting a manageable weight or resistance band forward, overhead, laterally and dorsally. “Move it or lose it”. Bide your time for the day that you can undergo this miraculous surgery because it is a definite game-changer. I was a World Record holder prior to my surgeries in 2016 and was just HOPING that I could still be somewhat competitive post-surgery. What I have experienced though was far beyond my expectations. My surgeon, Dr. Anthony Miniaci, at the Cleveland Clinic gave me back a pain-free life AND not only have I been competitive but have won the World Championship in each of the last three years.
This blog includes contributions from Kabuki Strength Coaches Kyle Young and Brandon Morgan