The temporomandibular joint, or TMJ, is the joint between the upper and lower jaw bones. Pain and dysfunction of these joints is called TMJ or TMJ disorder. Discomfort and pain in the muscles of the jaw, called myofascial pain, is the most common source of jaw pain. Exercise that stresses the muscles of the neck, face and jaw contribute to this myofascial-based condition.
Symptoms
Pain in the chewing muscles and jaw joint are the most common symptoms of TMJ disorder. According to the National Institute of Dental Craniofacial Research, "Other symptoms include: Radiating pain in the face, jaw or neck, muscle stiffness, limited movement, jaw locking, painful clicking and popping, bite change and painful yawning."
Anatomy
The tempomandibular joint connects the lower jaw, or mandible, to the upper jaw, the temporal bone of the skull. A small disc in the joint absorbs shock between the bones. When you open your mouth, the lower jaw slides downward and forward, then returns when you close your mouth. This combination hinge-and-sliding motion requires repetitive strong contractions of the jaw muscles.
Exercise
The body functions as a synergistic unit. During strenuous exercise, the muscles of the neck, face, jaw and head contract to stabilize the neck and assist the working muscles. If you are not breathing properly, the stress on the facial muscles increases. If you tilt your head in an incorrect posture or lower the jaw to one side while straining, the muscles are stressed unevenly. Incorrect breathing and unbalanced technique lead to unnecessary muscle strain and myofascial-based jaw pain.
Technique
Hold your head in line with the spine while exercising. Never tilt your head to one side or turn your head to either side during strenuous lifting or when fatigued. Proper head and neck positioning is essential to maximizing exercise efficiency and minimizing the possibility of myofascial neck, head and jaw pain.
Correct Breathing
Never clench your teeth while exercising. If you feel you must bite down when lifting, limit this intense muscle contraction to a second or two. Proper breathing should eliminate or lessen your teeth-clenching. Always inhale through your nasal passage while lowering the weight and exhale through your mouth when raising the weight. If you must hold your breath while training, do so for only a quick amount of time and never clench your teeth while holding your breath. Breathing during aerobic exercise should be rhythmic and never include holding your breath or clenching your teeth.
