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How Can Magnesium Help My Body In Recovery And Pain Relief?

3/4/2025

 
By Rachael Bird, Myotherapist
Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle function and relaxation. It can contribute to recovery and pain relief in several ways.
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​Magnesium aids in:

​Muscle Relaxation: Magnesium helps muscles relax by regulating the balance of calcium and magnesium within muscle cells. This can reduce muscle cramps, spasms, and tension, which are often associated with pain and discomfort.

Inflammation Reduction: Magnesium may have anti-inflammatory properties. Inflammation can contribute to pain and delay the healing process. By reducing inflammation, magnesium can help alleviate pain and promote faster recovery.

Nerve Function: Magnesium is important for nerve function, and it can help calm overexcited nerves that may contribute to pain. Proper nerve function is essential for transmitting signals and managing pain sensations.

Energy Production: Magnesium is a co-factor in the production of adenosine triphosphate (ATP), the body's primary source of energy. Adequate magnesium levels can help improve energy production, which is crucial for recovery after physical activity and injury.

Blood Flow: Magnesium supports healthy blood circulation. Improved circulation can aid in the delivery of oxygen and nutrients to injured tissues, helping the body recover more quickly.

Stress Reduction: Stress can contribute to pain and hinder the body's recovery process. Magnesium can help regulate the body's stress response, potentially reducing stress-related pain.

Bone Health: Magnesium is important for bone health and can contribute to the repair of bone tissue. If your pain is related to bone injuries or conditions like osteoporosis, magnesium can play a role in recovery.

It's important to note that while magnesium can be beneficial for recovery and pain relief, it's not a standalone solution. You should maintain a balanced diet that includes magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains. You can also consider magnesium supplements under the guidance of a healthcare professional if you have a magnesium deficiency. However, it's essential not to exceed recommended daily doses as excessive magnesium intake can have adverse effects.

If you are experiencing chronic or severe pain, or if your pain is the result of an injury, it's advisable to book an appointment with your Myotherapist to help with a personalised treatment plan for pain management and recovery. Magnesium supplementation should be part of a broader approach to recovery and pain management and should be spoken with a healthcare professional before taking.

​Relax Your Tight Muscles With Magnesium

26/4/2019

 
​Remedial massage and myotherapy treatments are fantastic for releasing muscle tension and loosening up the tight spots. But unless you’re in the clinic a few times a week, there’s a good chance you’re still
dealing with tight muscles in your daily life.
There are heaps of contributing factors to tight muscles. How you move, how you sleep and how you spend your time can all affect your muscles.
But one thing that you might not immediately think of is your diet. There are specific nutrients that your muscles need to contract (tighten) during movement and then relax during stretching or when you’re at rest. One well-known mineral is magnesium – also known as the relaxation mineral.
So I asked my nutritionist bestie Sam Gemmell, aka The Rebel Nutritionist, for her top tips around using magnesium to keep your muscles in peak condition.
​

My favourite fun fact from Sam is that dark chocolate is a great source of magnesium, and officially Nutritionist Approved! (Of course, in moderation!)
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Why do we need more magnesium?
Simply put, because we aren’t getting enough. Most people don’t consume enough through the diet.
Magnesium is generally found in wholefoods, which we’re eating less of thanks to the increase in
processed foods.
But even for those who do eat enough, other factors such as chronic stress can deplete magnesium
levels. If you have any kind of gut symptoms such as bloating, constipation or diarrhoea, you might not be able to absorb a good amount of magnesium from the foods you eat. There is also the issue of food containing less magnesium than previous years because the soils are being depleted of this vital nutrient.
Magnesium is often called the relaxation mineral, but that’s too simple a term. It is used in over 300 different processes in the body. Healthy magnesium levels support energy production, muscle
relaxation, blood sugar regulation, optimal blood pressure, bone strength and production of brain
chemicals – just to name a few functions!

Magnesium-rich foods to include
The most sustainable way to boost your magnesium levels is to eat it! But the good news is that
there are plenty of foods that contain magnesium. Some of the best options include:
  • Dark chocolate (aim for a min of 70% cocoa content)
  • Cocoa
  • Green leafy vegetables such as kale and spinach
  • Nuts & seeds
  • Sea vegetables such as kelp
  • Nut & seed butters
  • Buckwheat
  • Quinoa
  • Oats
  • Molasses
  • Wholegrains
  • Beans
  • Fish

As you can see, there is a variety of different options that cater to almost any dietary requirements.
For best results, I’d recommend including at least one serve of magnesium-rich foods with every
meal. This might mean:
Oats, quinoa flakes or nut butter on wholemeal toast for breakfast
Bean salad, fish and quinoa or sushi with wholegrain rice for lunch
Adding a serve of green leafy vegetables to dinner (eg in your bolognaise sauce or soup)

Other methods of boosting magnesium
Sometimes, boosting your magnesium-rich foods is all you need to get results. But if you have very
low magnesium levels, or have any kind of stress or condition depleting your levels, you might need to use food combined with other strategies.
Supplements
An easy way to get more magnesium in is with a supplement. That being said, please don’t just pick up a magnesium bottle from the supermarket! Magnesium supplements can vary from high-quality to very poor quality (which will give you nothing but diarrhoea!)
The forms of magnesium found in most over-the-counter products can be irritating to the gut lining. These are best avoided for anyone with impaired digestion, absorption or any current gut
symptoms.
Your best bet is to see a practitioner who can recommend a high-quality practitioner brand. This also means you have some guidance around which supplement best suits your needs, as well as how much to take. You could even book a consultation with Sam at The Rebel Nutritionist, she would love to help you!
Transdermal magnesium
If you have issues with taking magnesium supplements or have very low levels, transdermal
magnesium might be an alternative to try. The magnesium is absorbed through the skin. The exact
amount of magnesium that makes it into your system isn’t well-researched, but some is better than
none!
You can use transdermal magnesium by using:
  • Epsom salt baths and foot soaks
  • Magnesium oil
  • Magnesium cream
I tend to use a combination of Epsom salt baths and magnesium cream - we stock BioCeuticals Magnesium cream in the clinic. Some people do find that magnesium oil can irritate the skin and make it itchy.

Muscles feeling tight? Been a while since your last myotherapy session? Click here to book a session.

Joint Pain In Winter? Tips To Relieve The Aches

18/5/2018

 
As we head into colder weather, many of us will start to feel the cold in our joints. If this is you, no need to fear! Today, I’m sharing my top tips to relieve joint pain in winter.
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Why do joints hurt in cold weather?
The truth is, we’re not 100% sure. What specialists theorise is that the cold weather causes change in the tissues around the joints. The connective tissue becomes less flexible and more stiff. And if our joints are restricted, moving them can feel uncomfortable or even painful.
 
Why am I feeling this pain, when others around me don’t feel it?
Some people are more susceptible to weather-related joint pain than others. You are more likely to experience joint pain if:
  • You’ve had a previous injury to that joint, such as a broken bone or a dislocation
  • You have a condition that causes chronic pain or inflammation
  • There is confirmed arthritis in the joint, whether it is osteoarthritis, rheumatoid or psoriatic
  • You’re in a low mood – people who are feeling sad or depressed are more sensitive to pain

Do I need to see someone about my joint pain?
If your pain is new, severe, and/or it is preventing you from enjoying everyday life – yes. Your friendly local myotherapist (me!) can help by providing treatments that reduce inflammation and stiffness in the joint.
 
Tips to relieve joint pain in winter
I know that you can’t always be in to see me. So if joint pain is getting you down, here are my top recommendations to ease the aches away.

  1. Gentle movement. This will warm up the joint and bring synovial fluid into the joint capsule. Synovial fluid is the joint’s natural lubricant, so it can help your joint to move smoothly and without pain.

    When you are moving, you don’t have to move to the point of pain (we’re a no-pain all-gain group here!). But moving the body within the pain-free limits will keep your joints filled with synovial goodness.

  2. Heat therapy. It might seem obvious, but when you add heat to an area of the body, it brings blood flow into it. The more blood flow, the more your joint can heal any damage or inflammation, and return to its happy flexible self.

    Some of my favourite heat therapies include heat packs, hot water bottles and of course, a snuggly electric blankie! Just make sure you follow the safety instructions – we don’t want you getting a burn.

  3. Hydrotherapy exercises. Heated pools have twice the benefits for achey joints. Not only do they have heat therapy benefits, but the water also takes much of the weight off the joint. This makes movement easier and less painful to do. So if you are experiencing pain with gentle movements, this is the best option to take.

    Do keep in mind that hydrotherapy feels easy at the time, but it is easy to overdo it at the start. It can be very fatiguing for some, so start with short visits and allow rest time after the session.

    For those local to Simple Wellness Myotherapy, your nearest hydrotherapy pool is at Knox Leisureworks. The hydro pool is available to use whenever there is not a class being conducted, so have a chat to the staff about a time that will suit your schedule. At only $7.80 for a full priced adult entry, this is a fairly cheap option that can help keep you moving well during the colder months.

  4. Magnesium cream. This relaxing cream is great to have on hand when the aches set in. Magnesium relaxes the muscles around the joint, easing the tension, and it can be applied as often as you need.

    Better yet, convince your partner to give you a mini massage!

    The clinic stocks Bioceuticals UltraMuscleEze Magnesium Cream, and I also use this cream as part of treatments. So if you’d like some to take home with you, pick some up on your next visit.
 
Do you need a little extra TLC to relieve the aches and pains that cold weather brought on? Make sure you book in an appointment.

    Meet Our Team

    We have a team of great practitioners available 7 days a week at our Rowville clinic.

    Mel Simon
    Mel is our Senior Myotherapist.
    She's a nerdy, geeky bookworm who loves to help explain complex pain in an easy to understand way.
    ​She has a special interest in chronic pain conditions like fibromyalgia and Ehlers Danlos Syndrome, and more.

    Duke Autret
    Duke is an outstanding Myotherapist and Remedial Massage Therapist.
    He has a deep interest in movement and alignment. He enjoys helping people regain strength and mobility to reduce their pain.

    Kel Levi
    Kel is an experienced Myotherapist and Remedial Massage Therapist, currently also working with AFL Premiers Melbourne Football Club.
    She has a great firm pressure and expertly uses Myotherapy tools like dry needling and cupping to ease pain.

    Peter Pascalis
    Peter has over 10 years experience as a Remedial Massage Therapist, and completed his Bachelor of Health Science in Myotherapy in 2022.
    He is known as our Dry Needling Wizard, and gets exceptional results for chronic pain and acute injuries using advanced needling techniques.

    Megan Cornish
    Megan is a Myotherapist and Remedial Massage Therapist. She has a background in dancing and is a qualified personal trainer. She has personal interest in womens health issues like pregnancy care, endometriosis and PCOS.

    Rachael Bird
    Rachael is a Myotherapist and Remedial Massage Therapist, with a background in beauty therapy. She is enthusiastic about helping people recover from pain and live well.

    Ethan Farr
    Ethan is a Sports Myotherapist and Exercise Scientist. He loves to help people get back to sport, exercise and activity after injuries by planning out a comprehensive rehab plan.

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