This post was written by Sean Collins, PT, DPT, Parkview Therapy Services.
The temporomandibular joint (TMJ), where the lower jaw meets the skull, is one of the body's most complex and frequently used joints. Like most other joints, the jaw can become a source of pain that limits some people's daily activity tolerance. When an individual experiences discomfort or clicking in the jaw while opening or closing their mouth, speaking or chewing, they may have temporomandibular joint dysfunction (TMJD).
TMJD triggers
The specific causes of TMJD can vary, but are commonly related to:
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Arthritis of the jaw
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History of trauma to the jaw or head
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Tight musculature affecting the efficiency of the jaw
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Displacement of the disk that rests in between the jaw and socket of the joint space
Self-care for TMJD
TMJD can be challenging, but you can manage its symptoms by increasing your understanding of the joint and knowing what to avoid. Try these simple strategies to help reduce TMJD discomfort.
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Be aware of when you are clenching your jaw. Your back teeth should only touch during the chewing process. If you find that your jaw is clenched, relax it by resting the tip of your tongue on the roof of your mouth. You should feel a gentle decompression sensation at the back teeth.
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Avoid taking large bites and manage how "chewy" your food is. This doesn't mean you can never eat an apple or steak again. However, you may need to cut them into smaller bites for easier chewing.
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Limit small repetitive movements throughout the day. Actions like biting your fingernails, biting your lower lip or chewing gum tend to stress the TMJ, causing more discomfort.
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Apply gentle self-massage to the jaw and surrounding muscles. Lightly massaging your jaw muscles, temporalis (temple), and even upper trapezius (shoulders and neck) improves blood flow and releases tension in these areas.
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Use hot or cold therapy. Hot and cold packs applied to the jaw muscles can also help manage the soreness associated with TMJD.
If your symptoms persist or worsen, consider consulting a healthcare provider for further evaluation and treatment options. To schedule an appointment with Parkview Therapy Services, visit us here.
