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
- 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!
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