by Patrick Kuhn | Feb 19, 2025 | News Letter
Patella Tracking Dysfunction
What is patella tracking dysfunction? The patella, or kneecap, plays a critical role in your knee joint, gliding up and down in a groove on your femur (thigh bone) as you bend and straighten your leg. A patella tracking injury – also known as patellofemoral pain syndrome or “runner’s knee” – occurs when the kneecap moves out of its natural alignment during these movements, causing pain and discomfort in the knee.
What causes patella tracking dysfunction? Patella tracking issues often result from an imbalance in the muscles and tissues surrounding the knee. Common causes include:
- Muscle Imbalances: Weakness in the quadriceps or tightness in the outer thigh (the IT band) can pull the patella off course.
- Overuse or Repetitive Strain: Activities like running, cycling, or squatting can place extra stress on the kneecap.
- Injury or Trauma: A direct impact or fall
- Postural or Structural Abnormalities: Factors like flat feet, a high-riding patella (patella alta), or knee valgus (knock-knees) can contribute to patella tracking problems.
Hip Osteoarthritis
What is Hip Osteoarthritis?
Hip osteoarthritis is a degenerative joint disease that affects the cartilage in the hip joint, leading to pain, stiffness, and reduced mobility. It typically develops over time and is often associated with age, but other factors like obesity, previous injuries, or genetic predisposition can also contribute.
What causes Hip Osteoarthritis ?
Hip osteoarthritis can be caused by a combination of factors, including:
- Age: The risk increases as people age, as cartilage naturally wears down over time.
- Genetics: A family history of osteoarthritis can increase susceptibility.
- Obesity: Extra weight puts additional stress on weight-bearing joints, including the hips.
- Previous Injuries: Past injuries, such as fractures or dislocations, can lead to joint damage and increase the risk of developing osteoarthritis.
- Repetitive Stress: Jobs or activities that involve repetitive hip movements can contribute to wear and tear on the joint.
- Joint Malalignment: Conditions like hip dysplasia or leg length discrepancies can cause uneven stress on the joint.
- Other Medical Conditions: Conditions such as rheumatoid arthritis or metabolic disorders can also increase the risk of osteoarthritis.
- Gender: Women are more likely to develop osteoarthritis, particularly after menopause, due to hormonal changes.
The Benefits of Magnesium
Magnesium is often used to help with muscle pain, cramps, and tension because it plays a key role in muscle function, nerve signaling, and relaxation. Here’s how it may help:
Benefits of Magnesium for Muscle Pain
- Muscle Relaxation – Magnesium helps muscles contract and relax properly, preventing spasms and cramps.
- Reduces Inflammation – It may help lower inflammation, which can contribute to muscle pain and soreness.
- Prevents Muscle Cramps – Deficiency in magnesium is linked to frequent cramps, especially in athletes or those with electrolyte imbalances.
- Supports Nerve Function – Helps with nerve transmission, reducing nerve-related muscle pain.
- Aids in Recovery – Magnesium may help with post-exercise muscle recovery and reduce soreness.
Best Forms of Magnesium for Muscle Pain
- Magnesium Glycinate – Highly absorbable, good for relaxation and muscle recovery.
- Magnesium Citrate – Helps with muscle function and digestion.
- Magnesium Malate – May help with chronic muscle pain and fatigue (often used for fibromyalgia).
- Magnesium Chloride – Good for topical application (like sprays or Epsom salt baths) to target sore muscles.
- Magnesium Sulfate (Epsom Salt) – Used in baths to relax muscles and reduce pain.
How to Use Magnesium
- Oral Supplements – 200–400 mg per day (consult a doctor for the right dose).
- Epsom Salt Baths – Soak for 15–20 minutes to relieve muscle pain.
- Magnesium Oil/Spray – Apply directly to sore muscles.
- Foods Rich in Magnesium – Spinach, almonds, avocados, bananas, dark chocolate, and pumpkin seeds.
Possible Side Effects
- Too much magnesium (especially from supplements) can cause diarrhea, nausea, or low blood pressure.
- Those with kidney issues should consult a doctor before supplementing.
Avocado and Zucchini Soup
Cooking Time: 15 minutes / Preparation Time: 8 minutes / Servings: 4
NUTRITIONAL FACTS:
Amount per Serving
- Calories 97 kcal
- Fats: 2.3g
- Cholesterol: 5.0mg
- Total Carbohydrate: 9.63g
- Protein: 4g
INGREDIENTS:
- 1 pound of fresh Persian Cucumbers
- 1 small Avocado
- 1 pound of fresh Zucchini;
- 1 small Onion
- 1 clove of Garlic
- 2 tbsp Extra Virgin Olive Oil
- 1 cup vegetable broth
- 1 pinch of Himalayan Salt
- ¼ tsp of cumin powder
- 1 small pinch of Cinnamon powder
DIRECTIONS:
- Wash and clean the vegetables, then cut them into small
- Transfer everything to a large pot and add a clove of garlic
- Then add the vegetable broth
- Once it reaches the boiling temperature, let it cook over low heat for a 15 minutes
- When cooked, remove the garlic and blend the vegetables, then leave to cool
- Garnish with fresh dill
How Osteopathy can help
Our Osteopaths are trained in the assessment and management of musculoskeletal conditions including those of patella tracking dysfunction and hip osteoarthritis, and will be able to provide a diagnosis and thorough treatment and management plan to help relieve your pain.
If you have questions about patella tracking dysfunction or hip osteoarthritis and how our osteopaths might be able to help please call us on 03 5968 6889 or email info@emeralosteopathy.com.au We would love to work with you!
Copyright 2023 Emerald Osteopathy Sports & Spinal | All Rights Reserved | Abn 28 134 053 633 | Sitemap | web : footprintweb.com.au | MyDash
by Patrick Kuhn | Feb 6, 2025 | Media Post
Patella Tracking Dysfunction
What is patella tracking dysfunction?
The patella, or kneecap, plays a critical role in your knee joint, gliding up and down in a groove on your femur (thigh bone) as you bend and straighten your leg. A patella tracking injury – also known as patellofemoral pain syndrome or “runner’s knee” – occurs when the kneecap moves out of its natural alignment during these movements, causing pain and discomfort in the knee.
What causes patella tracking dysfunction?
Patella tracking issues often result from an imbalance in the muscles and tissues surrounding the knee. Common causes include:
- Muscle Imbalances: Weakness in the quadriceps or tightness in the outer thigh (the IT band) can pull the patella off course.
- Overuse or Repetitive Strain: Activities like running, cycling, or squatting can place extra stress on the kneecap.
- Injury or Trauma: A direct impact or fall
- Postural or Structural Abnormalities: Factors like flat feet, a high-riding patella (patella alta), or knee valgus (knock-knees) can contribute to patella tracking problems.
What are the symptoms?
The most common symptoms include:
- Pain around the kneecap, especially during activities like running, climbing stairs, squatting, or prolonged sitting.
- Popping or clicking sounds when bending or straightening the knee.
- Swelling or tenderness around the knee joint.
- Feeling of instability as if the knee might “give way.”
How can osteopathy help?
Our Osteopaths can help with the management of patella tracking injuries in multiple ways, including:
- Assessment and diagnosis of your condition
- Manual therapy to relieve pain and improve mobility
- Exercise prescription to improve strength and muscle imbalances that may be contributing to your pain
- Education and advice on pain management and lifestyle modification to help manage your condition
If you have questions about patella tracking injuries and how our osteopaths might be able to help, please call us on 03 5968 6889 or email info@emeralosteopathy.com.au. We would love to work with you!
Copyright 2023 Emerald Osteopathy Sports & Spinal | All Rights Reserved | Abn 28 134 053 633 | Sitemap | web : footprintweb.com.au | MyDash
by Patrick Kuhn | Nov 19, 2024 | Hip Pain
What is greater trochanteric pain syndrome?
Greater Trochanteric Pain Syndrome (GTPS) is a condition characterized by pain and tenderness on the outer side of the hip. It affects the structures around the greater trochanter, which is the bony prominence on the outside of the hip (femur).
GTPS primarily impacts the soft tissues, including the gluteal tendons, trochanteric bursa, and the iliotibial (IT) band.
What causes GTPS?
Greater Trochanteric Pain Syndrome can be caused by a combination of factors, including:
- Weak hip muscles: Insufficient strength in the gluteal muscles can lead to overcompensation and strain.
- Overuse: Overuse or sudden increase in activity levels can put additional strain on the muscles and tendons around the hip.
- Obesity: Excess weight increases stress on the hip.
- Biomechanical issues: Poor posture, leg-length discrepancies, or abnormalities in gait that may put excess strain on the hip
- Tendinopathy: Degeneration or tears in the gluteus medius and minimus tendons, often due to aging or overuse.
- Age and gender: GTPS is more common in post-menopausal women due to hormonal changes that impact tendon health
What are the symptoms?
- Localized pain and tenderness over the greater trochanter.
- Pain that worsens with activities such as walking, climbing stairs, or lying on the affected side.
- Discomfort when crossing legs or sitting for prolonged periods.
- In some cases pain can radiate down the outer thigh but does not typically go past the knee.
How can osteopathy help?
Our Osteopaths can help with the management of GTPS in multiple ways, including:
- Assessment and diagnosis of your condition
- Manual therapy to relieve pain and improve mobility
- Exercise prescription to improve strength and muscle imbalances that may be contributing to your pain
- Education and advice on pain management and lifestyle modification to help manage your condition
If you have questions about GTPS and how our osteopaths might be able to help please call us on 03 5968 6889 or email info@emeralosteopathy.com.au We would love to work with you!
Copyright 2023 Emerald Osteopathy Sports & Spinal | All Rights Reserved | Abn 28 134 053 633 | Sitemap | web : footprintweb.com.au | MyDash
by Patrick Kuhn | Oct 25, 2024 | Hip Pain
What is Hip Osteoarthritis?
Hip osteoarthritis is a degenerative joint disease that affects the cartilage in the hip joint, leading to pain, stiffness, and reduced mobility. It typically develops over time and is often associated with age, but other factors like obesity, previous injuries, or genetic predisposition can also contribute.
What causes Hip Osteoarthritis ?
Hip osteoarthritis can be caused by a combination of factors, including:
- Age: The risk increases as people age, as cartilage naturally wears down over time.
- Genetics: A family history of osteoarthritis can increase susceptibility.
- Obesity: Extra weight puts additional stress on weight-bearing joints, including the hips.
- Previous Injuries: Past injuries, such as fractures or dislocations, can lead to joint damage and increase the risk of developing osteoarthritis.
- Repetitive Stress: Jobs or activities that involve repetitive hip movements can contribute to wear and tear on the joint.
- Joint Malalignment: Conditions like hip dysplasia or leg length discrepancies can cause uneven stress on the joint.
- Other Medical Conditions: Conditions such as rheumatoid arthritis or metabolic disorders can also increase the risk of osteoarthritis.
- Gender: Women are more likely to develop osteoarthritis, particularly after menopause, due to hormonal changes.
What are the symptoms of Hip Osteoarthritis?
The symptoms of hip osteoarthritis can vary in severity but typically include:
- Pain: Discomfort in the hip joint or groin area, which may worsen with activity and improve with rest.
- Stiffness: Increased stiffness, especially after sitting or lying down for extended periods, often noticeable in the morning.
- Reduced Range of Motion: Difficulty moving the hip in certain directions or performing activities like bending, walking, or climbing stairs.
- Grating Sensation: A grinding or crackling feeling or sound when moving the hip, due to the rough surfaces of the joint.
- Swelling: Mild swelling around the hip joint, which can occur due to inflammation.
- Joint Tenderness: Sensitivity to touch around the hip area.
- Changes in Gait: Altered walking patterns due to pain or stiffness, which may lead to limping.
These symptoms can fluctuate, often worsening with increased activity or prolonged periods of inactivity.
How can osteopathy help with a Hip Osteoarthritis?
Osteopaths can play a supportive role in managing hip osteoarthritis through various approaches, including:
- Manual Therapy: Osteopaths use hands-on techniques to improve joint mobility, reduce pain, and enhance overall function in the hip and surrounding areas.
- Assessment and Diagnosis: They conduct thorough assessments to identify movement restrictions, muscle imbalances, and postural issues contributing to symptoms.
- Exercise Recommendations: Osteopaths can suggest tailored exercise programs that focus on strengthening the hip muscles, improving flexibility, and enhancing overall mobility, which can help alleviate pain and improve function.
- Education: They provide guidance on lifestyle modifications, including weight management, posture, and ergonomic strategies to reduce strain on the hip joint.
- Pain Management: Techniques like stretching, joint mobilization, and soft tissue work can help manage pain and improve circulation to the affected area.
- Holistic Approach: Osteopaths consider the body as a whole, addressing not just the hip but also how other areas may affect or be affected by the condition.
If you have questions about Hip Osteoarthritis and how our osteopaths might be able to help please call us on 03 5968 6889 or email info@emeralosteopathy.com.au We would love to work with you!
Copyright 2023 Emerald Osteopathy Sports & Spinal | All Rights Reserved | Abn 28 134 053 633 | Sitemap | web : footprintweb.com.au | MyDash
by Patrick Kuhn | Oct 14, 2024 | Shoulder Injury
Tennis Elbow (Lateral Epicondylitis)
What is Tennis Elbow? Tennis elbow, or lateral epicondylitis, is caused by inflammation of the tendons that attach to the outer part of the elbow. Despite its name, this condition is not limited to tennis players.
What causes of Tennis Elbow? It can result from any repetitive motion that involves the forearm, such as typing, painting, or using hand tools. Trauma to the elbow such as hitting your elbow on a door jam. Symptoms include pain and tenderness on the outside of the elbow, which may worsen with gripping or lifting objects.
Shoulder Bursitis
What is Shoulder Bursitis? Shoulder bursitis, also known as subacromial bursitis, is a medical condition that involves inflammation of the bursa sac in the shoulder joint. The bursa sac is a small, fluid-filled sac that acts as a cushion and reduces friction between the bones, tendons, and muscles in the shoulder.
What causes Shoulder Bursitis? Shoulder bursitis can occur due to repetitive movements or overuse of the shoulder joint, such as lifting heavy objects or performing overhead activities. Trauma to the shoulder, such as a fall or direct impact, can lead to inflammation of the bursa. As individuals age, the bursa sac can naturally degenerate, making it more prone to inflammation. Certain medical conditions, such as rheumatoid arthritis or gout, can increase the risk of developing bursitis.
Turmeric and the Benefits of Curcumin
What is Turmeric? Turmeric is a bright yellow spice derived from the root of the Curcuma longa plant. It’s widely used in cooking, particularly in Indian and Middle Eastern cuisines, and is a key ingredient in curry powder. Beyond its culinary uses, turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties.
Curcumin is responsible for turmeric’s vibrant yellow color and many of its health benefits. It has powerful anti-inflammatory and antioxidant properties, which have been studied for their potential to help with various health issues, such as arthritis, decreasing joint pain and swelling and reducing inflammation.
Spring Meal With Turmeric
Spiced salmon with coconut and cashew cauliflower rice
Method
-
1.
Melt 2 tsp coconut oil in a large pan over medium heat. Add onion and cinnamon, and cook, stirring, for 3 minutes or until golden. Whiz cauliflower in a food processor until finely chopped like rice, then add to pan with cumin, turmeric and dried chilli. Cook, stirring, for 3 minutes or until combined. Add coconut milk, cashews and 1/2 cup (125ml) water. Season with salt, then partially cover with a lid, reduce heat to medium-low and cook, stirring occasionally, for 15 minutes or until thick.
-
2.
Melt 2 tsp coconut oil in a large frypan over medium-high heat. Season salmon with salt, then cook, skin-side down, for 4 minutes or until skin is crisp. Turn and cook for a further 3 minutes or until just cooked. Transfer to a plate, reserving cooking oil in pan. Rest salmon, loosely covered with foil, for 5 minutes.
-
3.
Return pan to heat with remaining 1 tbs coconut oil. When hot, add mustard and coriander seeds, and cook for 1 minute or until fragrant and starting to pop. Remove from heat and stir in orange juice.
-
4.
Divide cauliflower rice among plates. Top with salmon and green chilli, and spoon over coriander seed oil. Serve with coriander leaves.
Ingredients
- 2 tbs coconut oil, 1 onion, finely chopped, 1 cinnamon quill, 1 cauliflower, roughly chopped, 1 tsp each ground cumin, ground, Turmeric & dried chilli flakes, 400ml can coconut milk, 3/4 cup (110g) roasted cashews, 4 x 180g centre-cut salmon fillets (skin on), 1 1/2 tbs brown mustard seeds, 1 tbs coriander seeds, juice of 1 orange, 1 long green chilli, thinly sliced, Coriander leaves
How Osteopathy can help
Our Osteopaths are trained in the assessment and management of musculoskeletal conditions including those elbow and shoulder injuries, and will be able to provide a diagnosis and thorough treatment and management plan to help relieve your pain.
If you have questions about elbow or shoulder pain and how our osteopaths might be able to help please call us on 03 5968 6889 or email info@emeralosteopathy.com.au We would love to work with you!
Copyright 2023 Emerald Osteopathy Sports & Spinal | All Rights Reserved | Abn 28 134 053 633 | Sitemap | web : footprintweb.com.au | MyDash
