- Session 1: 03/24/22
- Session 2: 05/12/22
- 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.
- iii. Duration: 5 – 10 minutes.
