Are you an adventurer? Do you love getting out into the wilds of Bend, Oregon and enjoying all it has to offer? While exploring the natural beauty this area has to offer is amazing, for those who suffer with temporomandibular joint (TMJ) pain, it can also require some special care. TMJ is a common disorder of the jaw that affects 1 in 3 adults, the National Institute of Dental and Craniofacial Research estimates. It can limit your ability to find peace and joy while exploring outdoor activities such as biking, hiking, and rock climbing. That said, taking simple precautions and planning ahead can help you run into fewer TMJ triggers while getting out and about in the Bend area.
Understand Your Triggers
To effectively manage TMJ while enjoying all the great outdoor activities that Bend has to offer, it’s important to understand what kinds of activities can trigger your symptoms. For some people, any kind of jaw movement beyond talking and eating can lead to discomfort as well. Biking or hiking can be particularly difficult due to the constant pressure put on the jaw joint muscles and facial muscles. Additionally, activities requiring the use of protective gear- such as climbing or snowboarding- can lead to aggravating pressure on the joint and surrounding muscles.
If you’re unsure of what your specific triggers may be, try slowly introducing outdoor activities into your routine and taking note of when and what triggers the pain. That way, you’ll have a better idea of what kinds of precautions to take to reduce the chance of flare ups.
Be Prepared with TMJ-Friendly Gear
Once you have a good idea of what activities are likely to trigger your TMJ and what kind of activities you would enjoy, it’s time to take some precautions. First, consider finding TMJ-friendly gear that can help alleviate pressure on the jaw and therefore reduce the chance of flare ups. For example, if you enjoy rock climbing, wearing a headband or bandana around your head as a cushion can help reduce the amount of pressure on your jaw.
If you enjoy biking, consider using a bicycle helmet with a chin strap designed to keep the jaw joint more stable during movement. Also, when doing non-aerobic activities, such as rock climbing or hiking, try carrying a light load. Using a backpack versus a shoulder bag can help the jaw joint undergo less stress.
Listen to Your Body
It can be tempting to ignore minor symptoms of TMJ and push yourself further and further when indulging in your favorite outdoor activities. However, it’s essential to take stock of your body’s warning signs and honor them when necessary. If your jaw joint feels sore, tired, or simply uncomfortable, listen to what it’s telling you. It’s not a sign of weakness to rest up and take a break so that you can come back with a fresh start for your next great adventure.
Recover with Good Self-Care
After a long day of biking, hiking, rock climbing, or other activities, it’s essential to take care of your body to help prevent TMJ flare-ups. Using ice packs to soothe the jaw joint and surrounding muscles can help reduce swelling, discomfort, and stiffness. In addition, consider practicing relaxation techniques such as deep, focused breathing or mindfulness meditation to help you relax and stretch out the affected muscles before bed.
Additionally, taking care of your body through good nutrition and exercise can be a great way to prevent and manage TMJ. Try to remember to drink plenty of water and eat a healthy diet that includes plenty of anti-inflammatory foods. Therapeutic exercises and home physical therapy can also be helpful in preventing flare-ups. Start with light stretching exercises and add in low-impact exercises that strengthen the jaw muscles.
It’s important to remember that managing TMJ while enjoying outdoor activities in Bend and elsewhere may take a bit more planning and proactive measures, but it doesn’t have to be an obstacle. With the right preparatory precautions, listening to your body, practicing good self-care, and having the right gear, you can still go out and partake in all the wonderful outdoor activities in Bend has to offer. So, go out, have a great time, and return home feeling great.