Temporomandibular Joint Dysfunction (TMD) briefly described as ‘problems with the jaw joints’ goes along with jaw and joint muscles and can be sufficiently painful and irritating. There are some daily activities that can be made challenging, such as speaking, yawning, and chewing. TMD can cause distress, discomfort, and decreased productivity due to pain and stiffness. Even though some instances may necessitate professional help, self-care techniques are more than adequate to keep the joints healthy and provide relief in the long run.
This article serves as a guide to not only the causes, symptoms, and the concern of the TMD, but also as a guide to self-care management that TMD sufferers can implement.
Understanding Temporomandibular Joint Dysfunction (TMD)
What Causes TMD?
Temporomandibular Joint Dysfunction refers to malfunction of the temporomandibular joint (TMJ), which is the joint that allows the movement of the jaw bone, where it intersects with the skull. TMJ is responsible for movements of the jaws that are necessary for speaking, chewing, and swallowing.
Some of the common causes of TMD are:
• Jaw Injury or Trauma: TMJ function can be disrupted by direct trauma to the jaw or by whiplash.
• Teeth Grinding (Bruxism): TMD can develop from jaw strain due to bruxism (grinding or clenching teeth) which is common especially during sleep.
• Arthritis: Pain and inflammation can be caused by osteoarthritis or rheumatoid arthritis when they affect the TMJ.
• Stress: Stress, including jaw clenching due to anxiety, can aggravate or be the cause of TMD.
Signs and Symptoms of TMD
TMD can present symptoms from mild discomfort to severe pain. The most prevalent symptoms involve:
• Pain or tenderness in the jaw
• Challenging breasts or conversation
• Clicks, pops, or other grating sounds while the mouth is opened and closed
• Pain and discomfort in the ears or the head
• Face pain and swelling
• Closed or opened mouth is stuck due to locked jaw
Recognizing symptoms is the first step to self-care.
Self-Care Strategies for Temporomandibular Joint Dysfunction
Dealing with Temporomandibular Disorders (TMD) at home is attainable and even beneficial. Throughout October 2023 is the upper limit for the most recent data. Having the TMD trained data set for the 2023 October to deal with TMD. From then to deal with it. These strategies prevents TMD from worsening and provides significant relief toward the condition. Here are some TMD home care measures that I stand behind:
1. Alleviate Pain by Going Hot and Cold
One of the self care strategies involves appreciating the benefits of heat and cold temperatures. They are as follows with their benefits:
• Cold Therapy: Ice packs can be used to ease the pain enfoced and to relieve inflammation. These can be applied for 10- 15 min and can be repeated in a 1- 3 hr interval for a day as many times as the cold therapy is needed.
• Heat Therapy: Warm packs can be used to relieve the pain. They ease the tension in the muscle in the jaw and provide circulation to the blood in the jaw and surrounding areas. Heat Therapy can be used the same as cold therapy.
2. Practice Jaw Exercises
Certain exercises can ease lower jaw and TM Joint stiffness. Stretching and strengthening muscles around the TM Joint can enhance stiffness and improve motion. Try these simple exercises:
• Relaxed Jaw Exercise: This can be repeated multiple times throughout the day. Touch the tip of your tongue to the top of your mouth, and gently open and close your mouth and keep your jaw slack.
• Resisted Mouth Opening: For 5-10 repetitions, place the palm of your thumb under your chin, and gently try to open your mouth. Hold for a few seconds and gently release.
• Side-to-Side Jaw Movement: For this exercise, slowly and gently shift your jaw to the left and right. Hold for a few seconds in each position to stretch, and repeat 5-10 times.
3. Stop Chewing Gum and Hard Foods.
Avoid chewing gum, and foods that need a lot of chewing. This would include foods like hard nuts, raw vegetables, and tough meats. Instead, have soft foods like soup, smoothies, mashed potatoes, and scrambled eggs. Excessive chewing can strain the TM Joint.
4. Manage Stress Effectively
Stress and anxiety can make TMD worse. That is due to more muscle tension and jaw clenching. Here is how to manage stress:
• Mindfulness Meditation. Mindfulness can help you relax and reduce stress. Try the Headspace or Calm apps for some guided meditation.
• Progressive Muscle Relaxation. In this technique, you tense and relax your muscle groups. This helps relieve tension around your jaw.
• Yoga. Adding yoga to your routine helps reduce tension in your entire body, including your jaw.
5. Use a Night Guard or Splint.
If you have bruxism and grind your teeth at night, a night guard or splint will prevent more stress to your TMJ. These devices are made by your dentist and will protect your teeth from grinding and relieve the pressure on your jaw during the night.
6. Correct Posture.
Good posture is also important for the jaw. When you are sitting or standing, make sure your shoulders are at ease, the spine is straight, your head is not pushed forward, and the jaw is not clenched! Bad posture can give you tension in the neck and jaw and make TMD worse.
When to Seek Professional Help for TMD
Stress and anxiety can make TMD symptoms worse, causing your muscles to tighten and your jaw to clench. Here are some things you can do to lower your stress:
• Like we talked about earlier, self-care can help TMD but you do need to recognize when to seek help. You should think about getting help if:
• All self-care strategies have been tried and your symptoms are still there or getting worse.
• You can’t open or close your mouth and it just won’t budge.
• The pain feels worse or there is swelling and it won’t go away, or it’s been and it’s still there.
• You go to chew and your jaw won’t move or it’s hard to chew.
Most cases of TMD can be treated without surgery and your healthcare provider may suggest things like physical therapy or other conservative options.
Frequently Asked Questions (FAQs) about TMD and Self-Care
1. Is surgery necessary to treat TMD?
Not likely. Most TMD cases can be solved with self-care like heat or cold therapy, jaw exercises, and stress reduction. Surgery only gets considered to treat TMD when self-care does nothing to reduce symptoms.
2. What’s the time frame to heal TMD?
It all depends. With self-care, some people start to feel normal in a few weeks, a few months, or longer while others may take a longer time.
3. Can stress cause TMD?
Definitely. Jaw clenching and grinding teeth are two common symptoms of stress, which leads to TMD. Relaxation exercises like meditation and progressive muscle relaxation help reduce stress which may help TMD.
4. What foods should I avoid while having TMD?
You should avoid tough, chewy, and hard-textured foods that strain the TMJ. Gentle foods are easier to chew and are perfect like soup, mashed potatoes, smoothies, and eggs.
5. Should I see a dentist for TMD?
Yes. A dentist will be able to evaluate how your jaw functions, make a custom night guard to help, and tell you some treatment options. A dentist will also refer you to a physical therapist or other specialists if that is required.
Conclusion:
Living with Temporomandibular Joint Dysfunction (TMD) isn’t easy, but it ‘s manageable with self-care. Self-care practices like heat and cold therapy, jaw exercises, stress management, and night guard usage can relieve pain and help you cope daily. However, if pain continues, see a doctor so they can help you more.
