It’s not likely that you be thinking about your temporomandibular joint (TMJ) very often however, you do use often. The joints connect your jawbone with your skull. Your TMJ is activated every time you speak or chew. You also swallow.
TMJ disorders happen when there is a problem in your jaw joints or jaw muscles. It is usually because of a bite injury, inflammation, such as arthritis, or from overuse.
TMD jaw disorders can cause symptoms that range from mild to debilitating including:
Pain while chewing
tension in the ear jaw, face, and neck
clicking or popping sounding from your jaw when you close or open your mouth
Jaw joint locking
headaches
It’s not known precisely how TMJ exercises can ease discomfort. They’re believed to help:
strengthen jaw muscles
The jaw can be stretched
Relieve the jaw
Increase jaw mobility
reduce jaw clicking
promote jaw healing
According to a study from 2010 that was published by the Journal of Dental Research, the practice of TMJ exercises improves mouth opening greater than using a mouthguard for those suffering from TMJ disc dislocation.
The nine exercises listed by the American Academy of Family Physicians (AAFP) as well as The Royal Surrey County Hospital may assist in relieving TMJ discomfort and increase the range of motion that your jaw joints can perform. For certain exercises there are frequency guidelines. For exercises for which frequency recommendations aren’t provided you can ask your doctor or dentist for advice.
1. Exercise jaws to relax
Relax your tongue over the roof of your mouth just behind your front teeth. Let your teeth fall apart as you relax the muscles of your jaw.
2. Goldfish exercises (partial opening)
Put your tongue onto the top of your mouth. Place one finger behind your ear where the TMJ is. Place your middle finger or pointer finger on your jaw. The lower jaw should be dropped half way and then close it. There should be some discomfort, but no pain. Another variation is to place one hand on each TMJ while you open your lower jaw and close it once more. Perform this exercise six times over one set. The goal is to complete one set every day six times.
3. Goldfish exercise (full opening)
While keeping your tongue in the top of your mouth, put one thumb on TMJ, and another finger on your cheek. Lower your jaw completely before returning. To perform a different version of this exercise, put your fingers on the TMJ while you lower your jaw. You can then go return. Perform the exercise six times in order to complete a set. The goal is to complete one set every day six times.
4. Chin tucks
As you bring your shoulders forward and your chest raised keep your chin straight forward and create the appearance of a “double chin.” Keep it for three seconds before repeating 10 times.
5. Resisted opening the mouth
Place your thumb beneath your chin. Relax your mouth and slowly open it and gently press against your chin to create resistance. Keep it open for 3 to 6 seconds, then close your mouth gently.
6. Resisted closing the mouth
Press your chin against your thumb and index using one hand. Close your mouth while you apply gentle pressure to your cheeks. This will to strengthen your muscles and aid in chewing.
7. Tongue up
When your tongue is resting on the top of your mouth. Slowly widen and close your mouth.
8. Side-to-side jaw movement
Place a 1/4-inch object, for example, tongue depressors stacked in between the front of your teeth and then slowly shift your jaw in a sideways motion. When the process gets easier, you can raise the size of the object that is placed between your teeth . You can stack them over the next.
9. Forward jaw movement
Place a 1/4 inch piece of objects between the teeth of both fronts. Your jaw will move towards the front so that the bottom of your teeth sit the front of your upper teeth. When the exercise becomes more comfortable then increase the thickness of the object that is between your teeth.
Pain relievers that are available over-the-counter, such as acetaminophen or ibuprofen could aid in relieving TMJ discomfort. The use of muscle relaxers is often recommended for pain that is severe. Doctors can also suggest:
mouth guards that stop jaw clenching and teeth grinding
mouth guards can help you align your jaw.
warm towels
Ice, not more than 15 minutes every hour, and do not apply directly to the skin
techniques for stress relief to avoid jaw tension
Acupuncture is a method of relieving the pressure in the area affected
The severe pain that is caused by damaged joints could require more extensive treatment options, including corticosteroid injections to the TMJ. Surgery could be considered as an option last resort. There’s no evidence that surgical procedures for TMJ problems are safe or efficient.
TMJ pain can also be treated through simple lifestyle modifications. You could consider:
Eat a soft diet to allow your TMJ to unwind
Avoid chewing gum
avoid biting your nails
avoid biting your lower lip
Practice to maintain a good posture
restrain jaw movements with large movements that cause jaw movement, like yawning or singing
If you suffer from TMJ, it can be painful to perform simple oral hygiene. This means flossing, brushing as well as regular dental cleanings.
The TMJ Association recommends these tips to ease pain and keep your gums and teeth stay in good health:
Make use of a soft-bristle or a sonic brush.
Make use of a rubber tip stimulator or water flosser in case you aren’t able to open your mouth to floss.
Include an antiseptic mouth wash to your regular dental hygiene routine.
Inform your dental team when you’re feeling pain or discomfort during the course of a dental procedure.
Ice or heat the area following an oral procedure.
Consult your dentist about methods to get rid of plaque, other than flossing. For instance, they might recommend wiping your teeth clean using cotton gauze.
In certain instances, TMJ disorders go away in their own way. If your symptoms persist, TMJ exercises may help bring pain relief. TMJ exercises shouldn’t be undertaken during times of intense discomfort. The AAFP suggests waiting until the discomfort is less severe before beginning an TMJ workout routine.
When you are doing TMJ exercises, begin gradually. You might feel some pain initially however, it should be manageable, and then gradually decrease. If the pain is not manageable Consult your physician. You should perform TMJ exercises while at ease. If you exercise when your muscles are tight it could derail the goal.
If you experience pain that is worse after you’ve done TMJ exercises, you should make an appointment with your physician.
Copyright Reseau Actu.