by Patrick Kuhn | Feb 19, 2025 | Shoulder Injury
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 | 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
by Patrick Kuhn | Sep 10, 2024 | Shoulder Injury
Do you suffer from Elbow Pain?
Elbow pain is a common issue that can affect people of all ages and lifestyles. The elbow joint is a complex structure made up of bones, cartilage, ligaments, and tendons, which can be easily strained or injured. Whether you’re an athlete, a desk worker, or just someone going about daily activities, elbow pain can interfere with your ability to perform even the simplest tasks. Understanding the common causes of elbow pain can help in managing symptoms and finding the right treatment options.
Common causes of Elbow Pain:
- Tennis Elbow (Lateral Epicondylitis)
- Golfer’s Elbow (Medial Epicondylitis)
- Bursitis
- Elbow Sprains and Strains
- Osteoarthritis
- Fractures and Dislocations
- Loose bodies
Tennis Elbow (Lateral Epicondylitis)
- 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. It can result from any repetitive motion that involves the forearm, such as typing, painting, or using hand tools. Symptoms include pain and tenderness on the outside of the elbow, which may worsen with gripping or lifting objects.
Golfer’s Elbow (Medial Epicondylitis)
- Golfer’s elbow, or medial epicondylitis, is similar to tennis elbow but affects the inner part of the elbow. It is caused by repetitive motions that involve the wrist and fingers, such as swinging a golf club or throwing a ball. Symptoms include pain and tenderness on the inner side of the elbow, which may radiate down the forearm. The pain often worsens with wrist flexion or gripping activities.
Bursitis
- Elbow bursitis, also known as olecranon bursitis, occurs when the bursa – a small, fluid-filled sac that cushions the elbow joint – becomes inflamed. This can happen due to repetitive pressure on the elbow, direct trauma, or infection. Symptoms include swelling, pain, and redness around the elbow. The swelling may cause limited movement and discomfort when bending or straightening the arm.
Elbow Sprains and Strains
- Sprains and strains are common injuries that occur when the ligaments or muscles around the elbow are overstretched or torn. This can happen due to a fall, sudden impact, or overuse. Symptoms of a sprain or strain include pain, swelling, bruising, and reduced range of motion in the elbow.
Osteoarthritis
- Osteoarthritis is a degenerative joint disease that can affect the elbow, especially in older adults or those with a history of elbow injury. It occurs when the protective cartilage that cushions the bones wears down over time, leading to pain, stiffness, and swelling in the joint. Symptoms of osteoarthritis in the elbow may include a dull ache, a grating sensation, and difficulty fully bending or straightening the arm.
Fractures and Dislocations
- Elbow fractures and dislocations are serious injuries that often result from a fall or a direct blow to the elbow. A fracture involves a break in one or more of the bones that make up the elbow joint, while a dislocation occurs when the bones are forced out of their normal position. Symptoms include severe pain, swelling, bruising, and an obvious deformity. Immediate medical attention is required to properly diagnose and treat these injuries.
Loose bodies
- “Loose bodies” in the elbow joint are small fragments of bone, cartilage, or other tissue that have broken off and are floating within the joint space. These fragments can cause pain, swelling, and restricted movement, particularly when they get caught between the moving parts of the elbow. Loose bodies can result from various conditions or injuries including osteoarthritis and direct trauma such as fractures or dislocations which can cause bone or cartilage fragments to break off and remain in the joint space.
How Osteopathy can help
Our Osteopaths are trained in the assessment and management of musculoskeletal conditions including those of the elbow, 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 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
