The temporomandibular joint, TMJ, is the joint on each side of the face in front of the ears where the head and lower jaw meet. This joint is responsible for talking, chewing, and yawning. Dysfunction of the TMJ occurs when pain or tenderness are felt in the joint. Clenching, grinding, arthritis, injuries, and muscle fatigue can cause dysfunction of the TMJ.
Treatments
TMJ pain and tenderness is usually treated with at-home therapies like stretching, massage, diet change, stress management, moist heat or ice. Diet changes that may help to decrease stresses placed on the jaw include eating soft foods or smaller pieces of food to decrease the amount of chewing required and opening the jaw too wide. Avoid sticky or chewy foods and gum. Learning to cope with stress will decrease the clenching or grinding that may occur subconsciously. Use moist heat or ice for 20 minute intervals to relax muscles and decrease pain.
Massage
Massage can be done on the muscles called the lateral and medial pterygoids. These muscle are in the back of the mouth, where the upper and lower jaw meet. To massage these muscles, place your index finger inside your mouth with the pad of your finger against the cheek as far back as you are able. Place the thumb on the outside of the cheek so that your are gripping the cheek between the thumb and index finger. Pull gently forward across the pterygoid muscles and cover the whole muscles from the most superior part to the lowest part of the muscle.
Stretching TMJ
Begin stretching the TMJ by slowly opening the jaw within a pain free range. If you have a history of jaw locking when the jaw opens too far, do not exceed this limit. Hold for 15 seconds and relax. Jut the jaw to the right hold for 15 seconds and relax. Jut the jaw to the left, hold for 15 seconds, and relax.
Neck Stretching
The neck is closely related to the jaw, and tightness in the neck can cause jaw problems. Stretch the neck by bringing the chin to the chest, hold for 30 seconds and relax. Now look up to the ceiling, hold for 30 seconds and relax. Bring the left ear toward the left shoulder until a stretch is felt on the right side of the neck. Hold for 30 seconds and relax. Bring the right ear toward the right shoulder until a stretch is felt in the left side of the neck. Hold for 30 seconds and relax. Try to look over your right shoulder until a stretch is felt in the left and anterior neck. Hold for 30 seconds and repeat. Look over the left shoulder until a stretch is felt in the right and anterior neck.
Relaxation
Many times, as stress creeps into our everyday life, you can feel the jaw get tight and tense. To relax the jaw, place the tip of your tongue against the back of the top teeth. This makes it almost impossible to tightly close the jaw without biting your tongue. This will make you actively concentrate on not clenching or tightening. Deep breathing is also a great way to relax when the jaw is getting tense. Take a few deep breaths and focus on the sound of your breath as you slowly inhale through your nose for a count of 10 and exhale through your mouth for a count of 10.
