Ask Josh!

THIS MONTH, WARREN FROM GEMLIFE HIGHFIELDS CATCHES UP WITH HEALTH AND LIFESTYLE COORDINATOR JOSH KRISTENSON FOR A FEW TWEAKS TO HIS EXERCISE ROUTINE TO HELP RECOVERY FROM BI-LATERAL KNEE SURGERY.

I met Warren in May for the first of our gym inductions at GemLife Highfields. And while he’s a very fit guy, he didn’t have any experience using gym equipment. I got him started on the exercise bike as well as looking into some strength-based programs.

I had hoped to see him on our recent Highfields hike, but unfortunately, despite his strong recovery from knee surgery, he had some lingering swelling in one knee when stressing it with certain movements.

When we caught up for a chat, Warren told me his focus had been on light cardio on some of the machines in the resort gym and fortnightly physio sessions.

The main thing missing from his program was strengthening exercises. Through strengthening the muscles that support the knee, functionality can be improved.

Is there a new routine Warren should try?

I’ve got Warren on a program that trains the supporting muscles around the knee, for example the quads, calves and tibialis. The main exercises we are focusing on are the tibialis raise, knees over toes calf raise, and a patrick step.

Without strong muscle around joints, more strain is put on the joint itself as it doesn’t have the support from the supporting muscles to do its intended movements. It therefore compensates by leveraging the joint, or placing more wear on the joint, because more strain is going through it. This is why it is so important to do strength training consistently. As we age, we naturally lose muscle and the more muscle we lose, the more likely we are to be limited in movement and ability.

Warren mentioned a rotator cuff injury. What was the outcome?

We gauged that it wasn’t a rotator cuff strain at the start, but super tight traps from incorrect form on some upper body movements that were pulling the shoulder up in a not-so-ideal position and it was more from compensation.

And there’s more good news for Warren.

I have spoken to Warren since, and he said after our session he had the best game of bowls since sustaining the injury. He did not get any swelling like he had previously in his old routine.

This tells me we are on the right track, and he can continue to make progress with these exercises until he unlocks more movement and strength to move on to more intermediate progressions.

What are some recommendations for people who are in the same position as Warren?

Assess, don’t guess.

Warren didn’t make much progress in the months he was doing cardio only. In one session we were able to assess that he needed to gain more muscle in the supporting muscle around the knee.

By implementing these specific movements, Warren was able to exercise pain free which will lead to improved function of the knee. Over time he will be able to move on to more advanced exercises.

I have no doubt if Warren keeps up all the hard work, we will see him at our next active event!

Josh Kristenson
Health & Lifestyle Coordinator