Grinding, clicking, and pain in your jaw are clear signs of TMJ dysfunction. If this is something you battle with regularly, you’ve probably noticed that there are times where you see some improvement and other times the symptoms are worse. While you may be prone to problems with your jaw, there are ways to prevent a flare up of TMJ dysfunction…
Control your chewing
How you chew greatly impacts the symptoms of TMJ dysfunction. For most people, relatively minor changes in how the jaw is working doesn’t really cause any issues, but because you already have some previous damage to the joints with existing TMJ dysfunction, it often doesn’t take much to cause a flare up. Be mindful of how you’re chewing and using your mouth. When eating, take small bites so you don’t have to open your mouth too wide, and be sure to switch sides regularly as you chew. Consistently going to one side over the other can cause disproportionate pressure on that side. Also avoid any unnecessary pressure on the joints; no chewing gum, and avoid hard foods like ice, almonds, etc.
Mind your muscles
The musculature of your jaw, neck, shoulders, and head can all contribute to flare ups. When those muscles become tense, they can change the biomechanics of the jaw (the way it moves). Even a slight misalignment can put pressure on joint structures, make it difficult to open your mouth fully, and result in pain. Improving your body awareness can help you to notice this buildup of tension well before it starts to cause problems. So, throughout your day, get used to checking in with yourself about how the muscles in your neck and head are feeling. Are you clenching your jaw? Do you feel tense in your cheeks or neck? If you notice tension, try massaging the areas to help the muscles relax, allowing the jaw to move more freely. A hot pack or other form of heat therapy is also a great, quick way to get some tension relief. Being mindful of this before you start to see symptoms is a great way to prevent the flare up from ever happening.
De-Stress Regularly
The tension you’ll notice in the muscles throughout your jaw, head, neck, and face is often the result of stress. Just like you might hold tension in your shoulders or back when you’re stressed, you might do the same with the muscles of the face and head; clenching your jaw, grinding your teeth, furrowing your brow, and generally holding the entire area in a hypertonic or tense state. Directly releasing that tension is important, but so is finding ways to manage your stress levels to prevent the tension in the first place. Meditation, yoga, exercise, hobbies you enjoy, and of course massage, are all great ways to take control of your stress.
TMJ Dysfunction can interfere with some of life’s most basic functions and preventing the problem is far better than trying to handle it once you’re in the midst of a flare up. Try these tips, and if you still find yourself struggling with pain or difficulty moving your jaw, make an appointment so we can start working together to beat your TMJ pain.