1. Self-Care Program for Temporo-Mandibular Disorders (TMD):
People with jaw problems can have problems in their TMJ(s) and/or the muscles of their jaw.
Once a joint or muscle is strained, it can be easily reinjured.
Total relaxation of the jaw joint and surrounding muscles is difficult. However, holding the muscles and joints in a relaxed position is very manageable with practice.
The following suggestions should help:
A. Ice or Heat Pack:
a. Apply moist heat for 15 – 20 minutes, two to four times each day to the painful area.
b. Also try using ice wrapped in a very thin cloth (or no cloth) for 5 – 10 minutes, two to four times each day. The ice may initially give you a “burning” sensation, this is normal. Keep the ice on the painful area only until you feel some numbness, and then remove it.
Heat or ice can reduce joint or muscle pains and relaxes the muscles.
c. You may also find that cold followed with heat may be useful. Experiment.
B. Eat a Pain-Free diet:
a. Avoid hard foods.
b. Avoid chewy foods.
c. Cut food into small pieces.
d. Chew with your back teeth rather than biting with your front teeth.
e. Do not stay on a soft diet for too long, and periodically increase the hardness / chewiness of your diet as tolerated.
C. Chew your food on both sides at the same time to reduce strain on one side.
D. Tongue up, Teeth apart, and Jaw muscles relaxed.
a. The teeth should never be touching/resting together except occasionally they tough lightly with swallowing.
b. Closely monitor your jaw positions.
E. Avoid too much caffeine:
Caffeine is “muscle tensing” drug and can make your muscles feel tighter.
F. Avoid oral habits that put strain on the jaw muscles and joints.
a. e.g. teeth clenching, teeth grinding, touching or holding the teeth gently together, biting cheeks / lips, pushing your tongue against your teeth, or jaw muscle tensing.
b. Avoid biting on objects like pens or pencils.
c. Do not chew gum.
G. Avoid resting your jaw on your hand.
H. Avoid activities which involve wide opening of the jaw such as yawning.
a. Put your hand under your jaw to limit the jaw opening.
I. Avoid stomach sleeping since this puts strain on the jaw and neck muscles.
a. It’s best to sleep on your back.
J. Use anti-inflammatory and pain reducing medications as necessary.
K. Calcium is very important for the healing and the health of your TMJ and jaw muscles.
a. Take up to 1200mg of Calcium supplement per day.
2. Self-Treatment:
A. Stretches and Exercises: Once per day; 5 – 10 minutes total.
a. Use your thumbs to gently stroke underneath your jaw.
b. Use your index and middle fingers to gently stroke the tight area in your temples, and around your ears in a circular motion.
c. Use your index and middle fingers to gently stroke the side of your face in a gliding motion. Always pull away from your jaw to avoid compressing the joint.
B. Self-Release:
a. Intra-orally: hold for 30 – 60 seconds; a few times per day.
b. Suboccipital Release:
i. With two tennis balls.
ii. Relax onto the balls. Do not press head down into floor.
