Stubborn TMJ Pain? Try Trigger Point Massage and Jaw Exercises

In this article, we will cover details about stubborn TMJ pain and how trigger point massages and jaw exercises can help you get better. But these are just initial remedies that can be undertaken, in case of any minor or stubborn TMJ pain, book an appointment with a TMJ specialist right away. Prof. Dr. Dhivya Dilipkumar is one of India’s leading TMJ specialists with more than 15 years of vast experience. For all your TMJ-related issues, you can book a consultation now.

TMJ or the Temporomandibular joint is a pivotal joint that connects your skull to your jawbone. This jawbone is responsible for essential movements like chewing, speaking, yawning, etc. When there is pain in this particular joint, it can cause discomfort or a series of issues which are collectively known as TMJ disorders.

The symptoms of TMJ pain vary vastly. The intensity, duration, and nature of the pain can vary from individual to individual and can impact one’s ability to perform everyday tasks normally.

TMJ disorders are usually common and they affect millions of people worldwide. The persistent nature of this disorder can significantly affect the quality of life which can lead to challenges in the most simple day-to-day activities like eating, speaking or even sleeping.

For people experiencing stubborn TMJ pain, it is necessary to find effective solutions. In this article, we will discuss some alternate approaches to TMJ disorders that include trigger point massage and other jaw exercises.

Common Causes of TMJ Pain:

Some of the most common causes of TMJ pain include:

• Accidents and Injuries: Heavy injury, trauma, or a direct impact to your jaw due to sports or accidents can cause intense pain and affect the normal functioning of the jaw.
• Arthritis: In the case of arthritis, it attacks the synovial membrane around the TMJ, leading to pain and discomfort.
• Stress: Not just psychologically, but excessive stress can cause tangible physical effects on your body, especially TMJ. When under stress, the brain sends descending signals throughout the nervous system that cause many physical reactions. One of which is the tightening of the muscles around the TMJ, leading to pain and discomfort.
• Osteoarthritis: Natural aging and wear and tear can lead to degeneration of the joint cartilage, which impacts its functionality.

One of the very common misconceptions that still persists and is believed is that bruxism (teeth grinding), jaw misalignment, jaw clenching, bite problems, and wisdom teeth are a cause of TMJ disorders. However recent studies have revealed that teeth or any issues related to teeth are not related to TMJ disorders.

Symptoms of TMJ:

Some of the most common symptoms of TMJ can include:

• Aching facial pain and pain in the jaw and around the ears.
• Difficulty in opening & closing the mouth and chewing.
• Clicking and popping sounds while opening/closing your mouth.
• Difficulty in swallowing.
• When TMJ disorders affect the ear’s vestibular system one can experience a sense of dizziness and vertigo.

Understanding Trigger Points

What are Trigger Points?

Trigger points are areas of muscle tension that can cause pain and discomfort when compressed. In the case of TMJ, trigger points usually develop in the muscles surrounding the jaw and neck. These trigger points may develop due to various causes of TMJ that we discussed above like injuries, arthritis, etc.

How to Identify Trigger Points Related to TMJ?

To identify the right trigger points that are related to TMJ a comprehensive assessment of muscles involved in jaw movements is required. Some common TMJ-related trigger points include those found in the masseter, temporalis, and sternocleidomastoid muscles. These trigger points usually manifest as tender nodules or tight bands of muscle tissues causing pain.

How do Trigger Points cause Stubborn TMJ Pain?

Trigger points can cause stubborn TMJ pain by stimulating muscle tension and dysfunction within the temporomandibular joint. When trigger points are activated, they might cause localized pain, and restrict movement and pain patterns that may radiate to other adjacent areas like the head, neck, or shoulders. Through targeted therapy, people can reduce the pain and ensure some relaxation, ultimately resulting in the reduction of stubborn TMJ pain.

Trigger Point Massage for Stubborn TMJ Pain Relief

Trigger point massage systematically manipulates the trigger points to release muscle tension and alleviate pain. This is a hands-on approach and targets specific areas of muscular discomfort by applying the right pressure to the trigger points to deactivate them and restore optimal muscle function.

Benefits of Trigger Point Massage:

• The most important one is pain relief. By releasing tension within the trigger point, trigger point massages can provide immediate pain relief.
• These targeted massage techniques can restore normal motion in the jaw, allowing smoother and more comfortable movement.
• Trigger point massages can alleviate tightness and stiffness associated with TMJ pain, promoting greater comfort and mobility.

Step-by-Step Guide to Performing Trigger Point Massage for TMJ Pain:

• First, locate all the trigger points associated with TMJ pain using the palpation technique or with the help of a trained therapist.
• Apply steady pressure to each trigger point using either your fingertips or some form of massage tool. Increase the intensity gradually till you feel a release of tension.
• Maintain the pressure on each trigger point for 30-60 seconds, allowing the muscle to relax and the pain to subside.
• Incorporate gentle massage strokes or stretching movements to improve muscle relaxation and alleviate TMJ pain.

Precautions When Performing Trigger Point Massage:

• If you have any sensitive areas or inflamed tissues, then avoid applying excessive pressure on them. This will just increase your pain and cause further injuries.
• Communicate with your healthcare provider and take their advice to ensure that the trigger point massage is appropriate for your specific condition and medical history.
• Keep track of signs of discomfort or adverse reactions during treatment, adjusting techniques or intensity as needed to ensure a safe and comfortable experience.

Jaw Exercises for Stubborn TMJ Pain Management

The jaw is the part that is directly affected by TMJ pain and hence jaw exercises play a crucial role in TMJ pain management. These exercises target the muscles involved in jaw movement and promote strength, flexibility, and relaxation.

Types of Jaw Exercises Beneficial for TMJ Pain Relief:

Several types of jaw exercises have been shown to be beneficial for TMJ pain relief, including:

1. Range of Motion Exercises: These exercises involve gently moving the jaw through its full range of motion, including opening, closing, and lateral movements. Range of motion exercises can help improve flexibility and mobility in the temporomandibular joint, reducing stiffness and discomfort.
2. Strengthening Exercises: Strengthening the muscles surrounding the jaw can help improve stability and support for the temporomandibular joint, reducing the risk of pain and dysfunction. Examples of strengthening exercises include:

• Resisted Jaw Opening: Place your fist under your chin and gently push downward as you attempt to open your mouth against the resistance.
• Chin Tucks: Sit or stand with your shoulders back and gently tuck your chin in towards your chest, holding for a few seconds before releasing. Repeat several times to strengthen the muscles at the front of the neck.

3. Stretching Exercises: Stretching exercises target tight or overactive muscles in the jaw, neck, and shoulders, promoting relaxation and alleviating muscular tension. Examples of stretching exercises include:

• Neck Stretch: Sit or stand tall and gently tilt your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch along the side of your neck. Hold for 15-30 seconds, then switch sides.
• Jaw Stretch: Gently open your mouth as wide as comfortable and place the tip of your tongue on the roof of your mouth. Hold for a few seconds, then release and repeat several times to stretch the muscles of the jaw.

Step-by-Step Instructions for Performing Jaw Exercises:

To perform jaw exercises effectively and safely, follow these step-by-step instructions:

1. Range of Motion Exercises:

• Start in a comfortable seated or standing position with your shoulders relaxed and your head  aligned with your spine.
• Slowly open your mouth as wide as comfortable, then close it gently.
• Repeat the movement several times, focusing on smooth and controlled motion.
• To incorporate lateral movements, gently move your jaw from side to side, keeping your movements slow and controlled.

2. Strengthening Exercises:

• Begin with a warm-up to prepare your muscles for exercise, such as gentle massage or heat therapy.
• Perform resisted jaw opening by placing your fist under your chin and gently pushing downward as you attempt to open your mouth against the resistance.
• Hold the contraction for 5-10 seconds, then release and repeat for several repetitions.
• For chin tucks, sit or stand with your shoulders back and gently tuck your chin in towards your chest, holding for a few seconds before releasing.
• Repeat chin tucks several times to strengthen the muscles at the front of the neck.

3. Stretching Exercises:

• Start in a comfortable seated or standing position with your spine tall and your shoulders relaxed.
• Perform neck stretches by gently tilting your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch along the side of your neck.
• Hold the stretch for 15-30 seconds, then switch sides and repeat.
• For jaw stretches, gently open your mouth as wide as comfortable and place the tip of your tongue on the roof of your mouth.
• Hold the stretch for a few seconds, then release and repeat several times to stretch the muscles of the jaw.

Incorporating Jaw Exercises into Daily Routine:

To maximize the benefits of jaw exercises, incorporate them into your daily routine:

• Set aside dedicated time each day to perform your jaw exercises, such as in the morning or before bed.
• Start slowly and gradually increase the intensity and duration of your exercises as your jaw muscles become stronger and more flexible.
• Be consistent with your exercises, aiming to perform them regularly to maintain progress and prevent relapse of TMJ pain symptoms.

Other Self-Care Tips for TMJ Pain Relief

01. Lifestyle Modifications to Reduce TMJ Pain:

Making lifestyle modifications can help reduce TMJ pain and promote overall well-being. Consider:

• Avoiding hard or chewy foods that may exacerbate jaw pain
• Practicing good posture to reduce strain on the neck and jaw muscles
• Incorporating stress-reduction techniques such as deep breathing, meditation, or yoga to alleviate tension and promote relaxation

02. Dietary Considerations for TMJ Pain Management:

Certain dietary choices can impact TMJ pain symptoms. Consider:

• Choosing soft, easy-to-chew foods that are gentle on the jaw
• Avoiding excessive caffeine or alcohol consumption, which can contribute to muscle tension and exacerbate TMJ pain
• Staying hydrated to keep the muscles and joints lubricated and functioning optimally
• Stress Management Techniques to Alleviate TMJ Pain:
• Stress is a common trigger for TMJ pain. Consider:
• Practicing relaxation techniques such as progressive muscle relaxation or guided imagery to reduce stress and tension
• Engaging in regular physical activity, can help alleviate stress and promote relaxation
• Seeking support from a therapist or counselor to address underlying stressors and develop coping strategies for managing stress effectively

03. Importance of Proper Posture for TMJ Pain Prevention:

Maintaining proper posture is essential for TMJ pain prevention. Consider:

• Sitting and standing with your shoulders back and your head aligned with your spine to reduce strain on the neck and jaw muscles
• Using ergonomic furniture and equipment to support good posture throughout the day
• Taking frequent breaks to stretch and move around, especially if you spend long periods sitting or working at a computer

When to Consult a TMJ Specialist for TMJ Pain?

Yes, trigger point massage and jaw exercises can offer a lot of relief for TMJ Pain, but it is essential to know when to seek professional help. Consider consulting a TMJ specialist if:

• There is TMJ pain despite self-care measures and corrective treatments.
• Your symptoms become more severe and worsen with time like lockjaw, chronic headaches, or difficulty in eating or speaking.
• Your TMJ pain is accompanied by other concerning symptoms like swelling, fever, or difficulty in breathing.

Overview of Professional Treatment Options for Stubborn TMJ Pain:

You can opt for:

• Physical therapy to improve jaw mobility, strengthen supporting muscles, and address underlying postural issues
• Medications such as muscle relaxants, nonsteroidal anti-inflammatory drugs (NSAIDs), or tricyclic antidepressants to manage pain and reduce muscle tension
• Conservative therapy like trigger point injections with lidocaine to release the triggers. 

You can also consult Orofacial pain specialists like Dr. Dhivya Dilipkumar. She has more than 15 years of industry experience and a very holistic approach to TMJ pain relief. Her approach is very unique and one of a kind in India.

• First, she undertakes a detailed consultation to check all the muscles and trigger points to ensure if it is a TMJ disorder or not.
• Then she checks if it is Myofascial pain syndrome and corrects all the muscles if it is. This is done through physical therapy followed by trigger point injections.
• There is a psychologist involved in this process to teach and counsel the patients in the process of stress management and muscle relaxation techniques.
• Blood tests are then taken to ensure if there are any deficiencies in Vitamin D, B12, iron, or ferritin.
• Lastly, physical therapy is carried out followed by trigger point injections to facial muscles and ultrasound guided injection in the Lateral Pterygoid Muscle.

The entire procedure is effective and innovative and Dr. Dhivya Dilipkumar OROFACIAL PAIN CENTRE is the only center in the country to perform this procedure.

Importance of Personalized Treatment Plans:

Every person is different. They are built differently, they react differently to pain and the TMJ pain can have many underlying causes and contributing factors. Hence it is very important to work with a TMJ expert to develop a personalized treatment plan that is tailored to your specific needs and preferences.

Dr. Dhivya Dilipkumar works extensively with her patients to ensure the right care is provided to them. She conducts a thorough evaluation, including a physical examination, imaging studies, and a comprehensive medical history, to identify the root cause of your TMJ pain and recommend appropriate treatment options.

Conclusion:

Trigger point massage and jaw exercises can offer promising avenues to relieve stubborn TMJ pain and improve the overall functionality of your jaw. If you are struggling with TMJ pain, do not lose hope, incorporate the right strategies in your routine and take the right steps to manage your pain and soon you will reclaim a life free from persistent jaw discomfort.

Just know that the path toward relieving TMJ pain is a journey and requires patience, consistency, and experimentation to find out what works best for you. And this is one of the important reasons why it is important to have the right guide with you in your journey. Dr. Dhivya Dilipkumar has been an effective guide to many such patients and has helped them in their healing process. Start with a quick consultation by calling her at 8248388593.

If you are exploring self-care techniques or seeking guidance from an expert, know that relief is possible and you are not alone. Keep exploring, keep motivating yourself, and keep prioritizing your health and happiness.

Take Care and Godspeed!

Try Trigger Point Massage For TMJ Pain FAQs

Who is the best TMJ specialist in the country?

Dr. Dhivya Dilipkumar is one of the best TMJ pain specialists in India with more than 15 years of experience in this field.

What is TMJ pain, and what are its common symptoms?

TMJ pain is discomfort in the temporomandibular joint, with common symptoms including jaw stiffness, clicking sounds, difficulty opening or closing the mouth fully, jaw tenderness, and associated headaches or earaches.

How do trigger points contribute to TMJ pain, and how can trigger point massage help alleviate it?

Trigger points in jaw muscles can worsen TMJ pain. Trigger point massage targets these areas, promoting relaxation and providing relief.

What are effective jaw exercises for managing TMJ pain, and how often should they be done?

Range of motion exercises, strengthening, and stretching can help. These should be done regularly, ideally daily or as recommended by a healthcare professional.

When should I seek professional help for stubborn TMJ pain, and what treatments are available?

Seek help if pain persists or worsens, or if there are severe symptoms like lockjaw or chronic headaches. Treatment options may include oral splints, physical therapy, medications, or surgery.

Are trigger point massage and jaw exercises suitable for everyone with TMJ pain, or are there any contraindications to consider?

While generally beneficial, it’s important to consult a healthcare professional before starting. They can assess your needs and address any potential risks or contraindications.