Mr. Camdon Fary
BSc (Hons), MBBCh, BAO, FRACS(Orth), FAOrthA
Cam has presented and published both locally and internationally. He is a member of the Australian Institute for Musculoskeletal Science, ISHA, ISAKOS and the Girdlestone Society. He is a collaborator with The University of Melbourne’s Bio21 Molecular Science & Biotechnology Institute, St. Vincent’s Institute, Centre Albert Trillat, Lyon and Botnar Research Centre, University of Oxford researching treatments for osteoarthritis. He is a reviewer for the British Medical Journal and the Clinical Orthopaedics and Related Research Journal.
Camdon Fary is a Melbourne based Orthopaedic surgeon who sub-specialises in hip and knee arthroscopy, sports surgery and joint replacement.
Cam completed his surgical training in Melbourne in 2009. He then did a double fellowship over two years in Lyon, France and Oxford, UK sub-specialising in hip and knee joint surgery. Returning to Australia he completed further training in hip arthroscopy and anterior hip replacement under Mr. John O’Donnell.
Cam has a keen interest in the latest medical technologies and clinical research. In the ten years since completing his training, he has observed rapid and significant changes including the emergence of new technologies that assist both the surgeon and patient to achieve the best outcomes. To keep abreast of these changes he is undertaking a PhD at the University of Melbourne to assess these technological advances and how they may optimise patient outcomes. His research focusses on robotic surgery, sensor assisted total knee replacement, continuous biometric monitoring and pre-rehabilitation programs to better prepare patients for surgery.
He enjoys teaching and is the AOA Director of Training for the Epworth Hospitals and oversees Fellows’ subspecialty training programs in both Private and Public Hospitals. He lectures and examines University of Melbourne and Monash University medical students at the Epworth Hospital and Western Health.
He is a member of the reference group that advises Health Purchase Victoria who manage the cost of Orthopaedic implants and devices in the Public Hospital system.
His main consulting suites are located at the entrance to the Epworth Hospital, Ground Floor, Suite 1.1, 89 Bridge Road, Richmond . He also consults in Berwick, Glen Waverley, Moonee Ponds and Sunbury.
Cam operates at the Epworth, Berwick and Waverley Private hospitals. He holds a public appointment at Western Health and is an Associate Director at the Epworth Musculoskeletal Clinical Institute.
In his free time Cam enjoys skiing, tennis, open water swimming, gardening and family time with his wife and three young children.
The Foundation of Joint Health & Longevity
To maintain your independence and joint function as you age, focus on four interconnected pillars: Muscle Strength, Cardiovascular Fitness, Nutrition, and Weight Management.
Long-term health, independence, and surgical outcomes are strongly influenced by four interconnected pillars:
The Four Foundations of Healthy Longevity
- Skeletal muscle mass & strength
- Cardiovascular fitness
- Balanced nutrition
- Adequate protein intake
These factors work synergistically, improving one enhances the others.
Skeletal muscle is not just about strength or mobility; it is a critical organ for overall health.
1. Skeletal Muscle: The Foundation of Healthy Aging
Higher muscle mass provides a physiological reserve, improving your ability to:
- Recover from surgery or illness to maintain critical tissues
- Largest reservoir of immediately amino acids available for emergency protein synthesis in the body
- Contains the essential 9 amino acids which body cannot produce and is required from food
- Maintain independence
- Reduce complications with aging
What is Sarcopenia?
Age-related muscle loss is not simply “getting older”. It is a recognised condition called Sarcopenia.
Sarcopenia is associated with:
- Increased risk of falls and fractures
- Chronic disease (including metabolic and cardiovascular conditions)
- Reduced mobility and independence
- Higher rates of hospitalisation and mortality
Sarcopenia and physical frailty: two sides of the same coin. https://www.frontiersin.org/articles/10.3389/fnagi.2014.00192/full
2. Protein Intake: Essential for Muscle and Recovery
Protein is fundamental to nearly every structure and function in the body.
Why Protein Matters
- Skeletal muscle built from 20 amino acids ( 9 essential )
- Required for muscle repair, immune function, and hormone regulation
- Provides the bricks (amino acids) for structural building (e.g. bone, skin & hair) and metabolic signalling pathways (e.g. Leucine in mTORC1)
Protein and Aging
With age particularly during hormonal changes such as decreasing oestrogen and testosterone your body becomes less efficient at utilising protein.
This means:
- Higher protein intake is required to maintain muscle mass
- Adequate intake becomes critical for injury recovery and surgical outcomes
3. Strength Training: The Most Effective Intervention
There is strong evidence that only exercise and nutrition can meaningfully improve sarcopenia.
Why Strength Training Matters
- Increases muscle mass and strength
- Improves bone density (important for fracture prevention)
- Enhances balance and reduces falls risk
- Supports joint stability (crucial for optimal & healthy movement)
For most patients, resistance training is the single most effective intervention to maintain musculoskeletal health.
The developmental origins of sarcopenia. J Nutr Health Aging. 2008 Aug Sep;12(7):427–32. https://doi.org/10.1007/BF02982703
4. Cardiovascular Exercise: Protecting Heart, Brain & Function
Aerobic exercise complements strength training and is essential for whole-body health.
Benefits for the Body
- Reduces risk of cardiovascular disease
- Helps maintain a healthy weight
- Improves blood sugar control
- Lowers blood pressure
- Reduces risk of stroke
- Enhances mobility and day-to-day function
Benefits for the Brain
- Reduces risk of cognitive decline and dementia
- Improves mood and reduces anxiety/depression
- Enhances cognitive performance
- Supports overall brain health
Why This Matters in Orthopaedics
Optimising muscle, fitness, and nutrition:
- Improves outcomes after injury and joint replacement
- Reduces complications and recovery time
- Enhances rehabilitation success
- Helps patients remain active and independent for longer
In many cases, these lifestyle factors are as important as surgery itself.
Practical Recommendations
- Strength training: 2–3 sessions per week
- Aerobic exercise: 150–300 minutes per week (moderate intensity)
- Protein intake: ~1.0–1.5 g/kg/day (higher in older adults or during recovery)
- Consistency over intensity: sustainable habits deliver the greatest long-term benefit
References
Sayer AA, Syddall H, Martin H, Patel H, Baylis D, Cooper C.
The developmental origins of sarcopenia. J Nutr Health Aging. 2008 Aug–Sep;12(7):427–32.
https://doi.org/10.1007/BF02982703
Naci H, Salcher-Konrad M, Dias S, et al.
How does exercise treatment compare with antihypertensive medications? A network meta-analysis of 391 randomised controlled trials assessing exercise and medication effects on systolic blood pressure. Br J Sports Med. 2019;53:859–869.
https://doi.org/10.1136/bjsports-2018-099921
Ekelund U, Tarp J, Steene-Johannessen J, Hansen BH, Jefferis B, Fagerland MW, et al.
Dose-response associations between accelerometry measured physical activity and sedentary time and all-cause mortality: systematic review and harmonised meta-analysis. BMJ. 2019;366:l4570.
https://doi.org/10.1136/bmj.l4570
Blondell SJ, Hammersley-Mather R, Veerman JL.
Does physical activity prevent cognitive decline and dementia? A systematic review and meta-analysis of longitudinal studies. BMC Public Health. 2014;14:510.
https://doi.org/10.1186/1471-2458-14-510
Donnelly JE, Hillman CH, Castelli D, Etnier JL, Lee S, Tomporowski P, Lambourne K, Szabo-Reed AN.
Physical activity, fitness, cognitive function, and academic achievement in children: a systematic review. Med Sci Sports Exerc. 2016 Jun;48(6):1197–1222.
https://doi.org/10.1249/MSS.0000000000000901
Cruz-Jentoft AJ, Bahat G, Bauer J, Boirie Y, Bruyère O, Cederholm T, et al.
Sarcopenia: revised European consensus on definition and diagnosis (EWGSOP2). Age Ageing. 2019;48(1):16–31.
https://doi.org/10.1093/ageing/afy169
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al.
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
https://doi.org/10.1136/bjsports-2017-097608
Phillips SM, Chevalier S, Leidy HJ.
Protein “requirements” beyond the RDA: implications for optimizing health. Nutrients. 2016;8(2):68.
https://doi.org/10.3390/nu8020068
Peterson MD, Rhea MR, Sen A, Gordon PM.
Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Res Rev. 2010;9(3):226–237.
https://doi.org/10.1016/j.arr.2010.03.004
Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, et al.
Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011;108(7):3017–3022.
https://doi.org/10.1073/pnas.1015950108Pedersen BK, Saltin B.
Exercise as medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases. Scand J Med Sci Sports. 2015;25(Suppl 3):1–72.
https://doi.org/10.1111/sms.12581
What is a Healthy Joint?
A healthy joint allows smooth, pain-free movement, supported by strong muscles, resilient tendons, and well-maintained cartilage.
Long-term research shows that physical health, regular movement, and strong musculoskeletal function are key contributors to both longevity and quality of life.
A healthy joint is:
- Mobile (good range of motion/flexible)
- Stable (well supported by muscles and ligaments)
- Strong (able to tolerate load and the physical stresses of daily activity)
- Pain-free during normal activity
Key Components of a Joint
Joints are made up of several structures that work together:
- Bones – provide the mechanical structure resisting gravity
- Articular cartilage – allows smooth, low-friction movement between bones
- Joint capsule and ligaments – provide passive stability
- Synovial membrane and fluid production– lubricates and nourishes the joint
- Muscles and tendons – provide movement and active stability
Synovial Lining and Joint Lubrication
The synovial membrane produces fluid that:
- Reduces friction allowing smooth movement
- Nourishes and protects cartilage
When this system is disrupted (e.g. inflammation and swelling), joints become painful and stiff
Muscles: More Than Just Movement
Muscles are essential for:
- Power generation
- Dynamic joint stabilisation
- Shock absorption
- Injury prevention
Research in muscle physiology shows that muscle function directly influences joint loading, stability, and long-term joint health.
Without adequate muscle support:
- Joint stress increases
- Risk of instability rises
- Cartilage and soft tissues are more vulnerable to injury
Tendon Health and Load Management
The Importance of Gradual Progression
Tendons connect muscle to bone and transfer force.
Scientific evidence shows that tendons:
- Adapt slowly to increased load
- Require progressive strengthening
If overloaded:
- Microscopic damage occurs – tendinopathy
- Pain and swelling develop
- Changes may only be visible on imaging (ultrasound or MRI)
If overload continues:
- Partial tears may develop
- Can progress to complete rupture, sometimes requiring surgery
How Joint Injuries Occur
Acute vs Chronic Injury
Joint injuries typically develop in one of three ways:
Acute Injury
- Sudden trauma (e.g. fall, twist, sporting injury)
Chronic Overload
- Develops over time due to:
- Poor biomechanics (e.g. knock or bowed knees)
- Repetitive strain (e.g. overuse or overtraining)
- Poor technique
Combined Injury (Most Common)
- Chronic overload weakens tissue
- A sudden increase in activity causes acute injury
Recovery and Healing Timelines
The body’s natural healing response typically takes:
- ~6 weeks for initial tissue healing
- Up to 12 weeks for more complete recovery
Assessment is recommended If symptoms:
- Persist beyond 6 weeks, or
- Do not improve by 12 weeks despite appropriate care
- Can now be considered a chronic injury
How to Maintain Healthy Joints
Evidence-Based Medicine Principles
Maintaining joint health requires a balanced approach:
1. Keep Moving
- Maintain or improve range of motion (ROM)
- Prevent stiffness
2. Build Strength
- Improve muscle power and control
- Enhance joint stability
3. Progress Load Gradually
- Allow tendons time to adapt
- Avoid sudden spikes in activity
4. Optimise Technique
- Address poor movement patterns
- Reduce unnecessary joint stress
These principles have been standardised into a GLA:D program (pdf download) of guideline-based education and exercise-therapy for people with hip and knee osteoarthritis.
- Founded in Denmark and adapted for Australia follows – see below for more information
The Two Cornerstones of a Healthy Lifestyle
The foundation of long-term health and joint function comes down to two key elements:
- Skeletal muscle strength
- Cardiovascular fitness
Together, these systems support:
- Joint stability and protection
- Mobility and independence
- Overall longevity and quality of life
Why Exercise is More Than Just Physical Health
A common goal is achieving 10,000 steps per day, which is a great starting point to aim which will improve both muscle strength and cardiovascular fitness.
However, the benefits of exercise go beyond the physical.
Long-term research from the Harvard Study of Adult Development—one of the world’s longest studies on health and longevity—found that:
- People with the strongest social relationships at age 50 were the healthiest at age 80
- Loneliness is as harmful as smoking or excessive alcohol use
This highlights an important point:
Exercise combined with social connection (e.g. walking with friends or family) has even greater health benefits.
Skeletal Muscle Health and Strength
What is Healthy Muscle?
Healthy skeletal muscle is a combination of:
- Muscle mass
- Muscle strength
As we age, loss of muscle (known as sarcopenia) is common, but it is also preventable and treatable.
Evidence shows that:
- Exercise and nutrition are the only proven ways to improve sarcopenia
- Strength training is the most effective form of exercise
Strength Training Made Simple
Getting Started Safely
You don’t need a gym or heavy weights to begin.
Strength training can be incorporated into everyday activities and progressed gradually.
Resistance Bands
- Ideal for beginners
- Low impact and joint-friendly
- Available in different resistance levels
- Portable and easy to use anywhere
Light Weights, Higher Repetitions
Research published in Frontiers in Physiology suggests that:
- Lighter weights with more repetitions can effectively build muscle and reduce fat
Practical approach:
- Start with 1–2 kg weights
- Gradually increase as strength improves
Combining Strength and Cardio
For optimal results, combine both forms of exercise.
Examples include:
- Walking with light ankle weights
- Alternating between walking and bodyweight exercises (e.g. squats)
- High-Intensity Interval Training (HIIT)
This approach improves:
- Muscle strength
- Cardiovascular fitness
- Overall efficiency of exercise
Cardiovascular Fitness and Aerobic Exercise
Why It Matters
Aerobic exercise strengthens the heart and lungs, improving endurance and overall health.
Guidelines from the American Heart Association recommend:
- 150 minutes of moderate activity per week, or
- 75 minutes of vigorous activity, or
- A combination of both
Examples of Aerobic Exercise
Moderate Intensity Activities
- Brisk walking
- Water aerobics
- Dancing
- Gardening
- Doubles tennis
- Cycling at a steady pace
Vigorous Intensity Activities
- Running
- Swimming laps
- Hiking uphill
- Singles tennis
- Fast cycling
- Skipping rope
Tip: During vigorous activity, you should be slightly out of breath and unable to comfortably hold a conversation.
Start Simple: Walking is Powerful
The easiest way to improve your health is to start walking.
- Free and accessible
- Can be done anywhere
- Easy to break into short sessions (5–10 minutes)
Even small amounts of activity throughout the day add up.
Make It Social
Walking with others:
- Improves consistency
- Enhances enjoyment
- Adds the proven benefits of social connection
How to Build a Sustainable Exercise Routine
For long-term joint and overall health:
- Combine strength training + aerobic exercise
- Progress activity gradually
- Include mobility and stretching
- Focus on consistency over intensity
Key Takeaways for Joint and Overall Health
- Muscle strength protects and stabilises joints
- Cardiovascular fitness supports endurance and longevity
- Gradual progression prevents injury
- Social connection enhances health outcomes
- Any movement is better than none
When to Seek Advice
If you have:
- A chronic condition
- Joint pain or injury for over 6 that is not improving
- A medical concern
Speak with your Mr Fary, GP or physiotherapist before starting a new program.
However, for most people:
The best time to start is now—simply by moving more and sitting less.
References
- Mineo L. Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life. Harvard Gazette. Published April 2017. Available at: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/
- Liu C-J, Latham NK. Progressive resistance strength training for improving physical function in older adults. Cochrane Database Syst Rev. 2009;(3):CD002759. doi:10.1002/14651858.CD002759.pub2
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs high-load resistance training: a systematic review and meta-analysis. Front Physiol. 2021;12:759677. doi:10.3389/fphys.2021.759677
- American Heart Association. American Heart Association recommendations for physical activity in adults. Published 2018 (updated). Available at: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization; 2020. Available at: https://www.who.int/publications/i/item/9789240015128
- Ekelund U, Tarp J, Steene-Johannessen J, et al. Dose-response associations between accelerometry measured physical activity and sedentary time and all-cause mortality: systematic review and harmonised meta-analysis. BMJ. 2019;366:l4570. doi:10.1136/bmj.l4570
- Naci H, Ioannidis JPA. Comparative effectiveness of exercise and drug interventions on mortality outcomes: metaepidemiological study. Br J Sports Med. 2019;53(14):859-867. doi:10.1136/bjsports-2018-099921
- Blondell SJ, Hammersley-Mather R, Veerman JL. Does physical activity prevent cognitive decline and dementia? A systematic review and meta-analysis. BMC Public Health. 2014;14:510. doi:10.1186/1471-2458-14-510
- Peterson MD, Rhea MR, Sen A, Gordon PM. Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Res Rev. 2010;9(3):226-237. doi:10.1016/j.arr.2010.03.004
- Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi:10.1002/cphy.c110025
- Warburton DER, Nicol CW, Bredin SSD. Health benefits of physical activity: the evidence. CMAJ. 2006;174(6):801-809. doi:10.1503/cmaj.051351
- Sayer AA, Syddall HE, Gilbody HJ, Dennison EM, Cooper C. The developmental origins of sarcopenia. J Nutr Health Aging. 2008;12(7):427-432. doi:10.1007/BF02982703
We Are What We Eat—Especially Over Time
Within reason, we are what we eat regularly.
As we age:
- Our metabolic rate slows (we burn fewer calories)
- Muscle mass declines (a process called sarcopenia)
- Daily activity levels often decrease
This means your body requires less energy (calories) than it did when you were younger.
If eating habits stay the same while energy needs drop the excess energy is stored as body fat
This weight gain is often:
- Gradual
- Subtle
- Accumulative over years
How Small Changes Lead to Weight Gain
Even small, consistent excesses can have a large impact over time.
For example:
- Adding the equivalent of 1 to 2 extra small fast-food meals per month (1)
- Can lead to 1-2% body weight gain per year (2)
Over time:
- ~10% body weight gain in 5 years is possible
- Often without any obvious lifestyle change
This highlights how minor, repeated habits drive long-term outcomes.
Why Weight Matters for Joint Health
Excess weight has a direct and measurable impact on joints.
Medical evidence shows that:
- Obesity causes chronic low-grade inflammation
- This contributes to:
- Joint pain
- Stiffness
- Progression of osteoarthritis
Importantly:
- Just 5% weight loss can significantly reduce inflammation (3)
Osteoarthritis and Load Reduction
Research also shows:
- 10% weight loss can meaningfully reduce osteoarthritic pain (4)
Less weight means:
- Reduced joint load
- Improved mobility
- Better function
The Australian Context
- The average Australian weighs:
- ~87 kg (male)
- ~72 kg (female)
- Australia is among the heaviest populations globally – #4 (5)
The Vicious Cycle of Weight Gain and Joint Pain
Weight gain and joint health are closely linked in a cycle:
- Weight increases
- Joint load and inflammation increase
- Pain and stiffness develop
- Activity levels decrease
- Further weight gain occurs
Breaking this cycle early is critical but difficult and requires persistence and support
How to Achieve a Healthy Weight
Focus on Sustainable Habits
Long-term weight management is not about strict dieting.
- Counting calories indefinitely is not realistic
- Sustainable success comes from changing what you eat, not just how much
A practical approach:
- Eat until comfortably full (satiety)
- Prioritise nutrient-dense foods
The Importance of Protein and Whole Foods
A healthy diet should emphasise:
- Protein – supports muscle mass and metabolism
- Whole foods – less processed, more nutrient-rich
- Vegetables and natural foods – support overall health
Reducing Processed and High-Carbohydrate Foods
Weight gain increased significantly globally as:
- Processed foods became widely available
- High-carbohydrate diets became more common
Historically, William Banting first popularised reducing carbohydrates. (6)
More recently, this approach has been promoted by Tim Noakes. (7)
While debated by some dieticians, a lower processed carbohydrate approach can be useful, particularly for:
- Individuals who are significantly overweight
- Those starting a structured lifestyle change
The focus is on:
- Increasing protein
- Reducing processed foods
- Limiting refined carbohydrates
Cooking and Food Choices Matter
One modern challenge is the loss of basic cooking skills, leading to:
- Increased reliance on processed foods
- Higher calorie intake
- Poor nutritional quality
Learning to cook simple meals can significantly improve health.
A practical starting point are the resources from Jamie Oliver, which are downloadable free (8)
- Simple recipes
- Kitchen basics
- Easy meal planning
Healthy Eating on a Budget
A common concern is cost.
While whole foods can seem more expensive:
- Seasonal produce is often cheaper
- Locally sourced food is:
- Better quality
- More affordable
Example:
- Out-of-season, imported produce is often more expensive and lower quality
Key Takeaways for Weight and Joint Health
- Small dietary habits have large long-term effects
- Even 5–10% weight loss significantly improves joint pain and inflammation
- Protein and whole foods support muscle and metabolism
- Reducing processed foods is key
- Cooking simple meals improves long-term success
A Practical Philosophy
Sustainable health diet is not about perfection. A memorable saying that my late grandmother often repeated:
“Any good habit should be in moderation—including moderation itself.”
[3] Tam CS, Clément K, Baur LA, Tordjman J. Obesity and low-grade inflammation: a paediatric perspective. Obesity Reviews. 2010;11(2):118–126.
[4] Vincent HK, Heywood K, Connelly J, Hurley RW. Obesity and weight loss in the treatment and prevention of osteoarthritis. PM R. 2012 May;4(5 Suppl):S59-67. doi: 10.1016/j.pmrj.2012.01.005. PMID: 22632704; PMCID: PMC3623013.
[5] https://en.wikipedia.org/wiki/Human_body_weight
[6] https://en.wikipedia.org/wiki/William_Banting
For Orthopaedic Surgeons interested in applying for the Melbourne robotic arthroplasty and advanced technologies Fellowship with Mr Fary please contact directly through the Australian Orthopaedic Association Fellowship portal – Link below
Accredited AOA Fellowship trainees
|
Ms Justine Boulet |
Canada |
2025- Current |
|
Ms Shrishti Patil |
India |
2025 |
|
Mr Abbas Omar Abdullahi |
Kenya |
2025-2026 |
|
Ms Amy Bauer |
USA |
2024-2025 |
|
Mr Kieran Robinson |
Australia |
2024-2025 |
|
Mr Eran Keltz |
Israel |
2022-2024 |
|
Mr Carlos Theus-Steinmann |
Switzerland |
2022-2023 |
|
Ms Joanne Ngim |
Malaysia |
2021-2022 |
|
Mr Saud Almaslmani |
Saudi Arabia |
2021 |
|
Mr Abhi Punit |
India |
2020 |
|
Mr Hicham Gad |
France |
2019-2020 |
|
Mr Anton Kuzin |
Russia |
2018-2020 |
|
Mr Ramez Ailabouni |
New Zealand |
2017 |
|
Mr Kenny Tay |
Singapore |
2016-2017 |
|
Mr Robert Elliot |
New Zealand |
2015-2016 |