Emerald Osteopathy May News Letter 2025

Emerald Osteopathy May News Letter 2025

L5-S1 Disc Bulge Injury

What is a disc injury?
Disc injuries refer to damage or dysfunction of the intervertebral discs, which are the soft, cushion-like pads between the bones (vertebrae) of your spine. These discs act as shock absorbers and allow flexibility in your back. Disc injuries are common, especially in the lumbar spine (lower back).

L5/S1 disc injuries affect the disc located between the 5th lumbar vertebra (L5) and the 1st sacral vertebra (S1) – the junction between the spine and pelvis. This area is a common site for disc herniation and degeneration because it bears significant weight and endures a lot of mechanical stress, especially during bending and lifting.

What causes disc injuries?

Disc injuries can be categorized into two main causes:

  1. Degeneration – normal age-related wear and tear to the disc
  2. Mechanical/Traumatic causes, which can include:
    • Heavy lifting or repetitive bending, especially with poor technique
    • Sudden trauma or impact – falls, car accidents, sports injuries
    • Prolonged sitting or poor posture
    • Overuse and repetitive stress – jobs involving heavy physical labor, heavy weightlifting etc.

Other risk factors:

  • Obesity
  • Poor core strength
  • Family history/Genetic predisposition

What are the symptoms of L5/S1 disc injuries?

  • Lower back pain at the base of the spine
  • Sciatic pain (sharp or burning pain down the buttock, leg and foot)
  • Numbness and tingling in the back of the leg and foot
  • Weakness in the leg and foot

How can osteopathy help?

Our Osteopaths can help with the management of disc 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 disc injuries and how our osteopaths might be able to help, please call us on 03 5968 6889 or email info@emeraldosteopathy.com.au. We would love to work with you!

 

Omega-3’s Effect and Benefits

Omega-3 fatty acids—especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—can offer several benefits for connective tissue health, including joints, tendons, ligaments, and fascia. Here’s a breakdown of how omega-3s support connective tissue:


Benefits of Omega-3 for Connective Tissue

🦴 1. Anti-Inflammatory Effects

  • Omega-3s reduce the production of inflammatory cytokines and prostaglandins.

  • This helps decrease chronic inflammation that damages connective tissue over time (common in arthritis, tendonitis, etc.).

💪 2. Improved Collagen Formation

  • Some research suggests omega-3s can support collagen synthesis by reducing oxidative stress and inflammation, both of which degrade collagen.

  • Collagen is the main structural protein in connective tissue.

🧠 3. Reduction in Joint Pain and Stiffness

  • Particularly beneficial in inflammatory conditions like rheumatoid arthritis.

  • Omega-3s help lubricate joints and may reduce morning stiffness or swelling.

🔧 4. Protection Against Connective Tissue Breakdown

  • They may slow down matrix metalloproteinases (MMPs), enzymes that break down collagen and other extracellular matrix components.

🏃 5. Enhanced Tendon and Ligament Healing

  • Omega-3s may enhance healing and reduce scar tissue formation after injury or surgery, though evidence is still emerging.


Sources of Omega-3s

  • Fatty fish (salmon, sardines, mackerel, herring)

  • Fish oil supplements

  • Algal oil (vegan source of DHA)

  • Flaxseed, chia seeds, walnuts (contain ALA, which converts inefficiently to EPA/DHA)


Recommended Intake

  • General health: 250–500 mg of EPA + DHA daily.

  • For inflammation/pain relief: 1,000–3,000 mg daily (split into 2–3 doses, ideally with food).

  • Always check with a healthcare provider if you’re on blood thinners or have a bleeding disorder.

 

One-Pot Garlicky Shrimp & Broccoli

This One-Pot Garlicky Shrimp & Broccoli dish will have dinner on the table lickety-split—perfect for busy weeknights. Antioxidant-rich broccoli and red bell pepper become fork-tender and toothsome without becoming mushy. Protein-filled shrimp bring a taste of the sea, while garlic adds its classic spiciness. A touch of lemon at the end adds a light, bright finish. Plus, it’s gluten-free. Keep reading for our expert tips, including what to serve with this dish.

Nutrition Notes

  • Broccoli is a fiber-filled, antioxidant-rich cruciferous vegetable that is loaded with health benefits. Eating more cruciferous veggies, like broccoli, may reduce your risk of cancer and heart disease, improve gut health and bolster your immune system. The red bell pepper adds more of these same benefits, since both vegetables reduce inflammation throughout the body.
  • Shrimp is an excellent source of muscle-building lean protein. While shrimp is high in cholesterol, the cholesterol in the food we eat has little impact on our blood cholesterol. What does impact our bodies’ cholesterol levels is saturated and trans fats. Since shrimp has virtually none of either, it is considered a healthy source of protein—plus other essential nutrients, including heart-healthy omega-3s.
  • Garlic has been linked with numerous health benefits, including a healthier heart, immune system, gut and blood sugar levels. While you probably eat only a small amount of garlic now and then, its potential health benefits are more likely to add up and have an impact by increasing how frequently you eat it.

Ingredients

  • 3 tablespoons extra-virgin olive oil, divided
  • 6 medium cloves garlic, sliced, divided
  • 4 cups small broccoli florets
  • ½ cup diced red bell pepper
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 pound peeled and deveined raw shrimp (21-30 count)
  • 2 teaspoons lemon juice, plus more to taste

Directions

  1. Heat 2 tablespoons oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, about 1 minute. Add 4 cups broccoli, 1/2 cup bell pepper and 1/4 teaspoon each salt and pepper. Cover and cook, stirring once or twice and adding 1 tablespoon water if the pot is too dry, until the vegetables are tender, 3 to 5 minutes. Transfer to a bowl and keep warm.

  2. Increase heat to medium-high and add the remaining 1 tablespoon oil to the pot. Add the remaining garlic and cook until beginning to brown, about 1 minute. Add 1 pound of shrimp and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes. Return the broccoli mixture to the pot along with 2 teaspoons lemon juice and stir to combine.

Copyright 2023 Emerald Osteopathy Sports & Spinal | All Rights Reserved | Abn 28 134 053 633 | Sitemap | web : footprintweb.com.au MyDash

February News Letter 2025

February News Letter 2025

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

  1. Muscle Relaxation – Magnesium helps muscles contract and relax properly, preventing spasms and cramps.
  2. Reduces Inflammation – It may help lower inflammation, which can contribute to muscle pain and soreness.
  3. Prevents Muscle Cramps – Deficiency in magnesium is linked to frequent cramps, especially in athletes or those with electrolyte imbalances.
  4. Supports Nerve Function – Helps with nerve transmission, reducing nerve-related muscle pain.
  5. 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

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:

  1. Wash and clean the vegetables, then cut them into small
  2. Transfer everything to a large pot and add a clove of garlic
  3. Then add the vegetable broth
  4. Once it reaches the boiling temperature, let it cook over low heat for a 15 minutes
  5. When cooked, remove the garlic and blend the vegetables, then leave to cool
  6. 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