Do you suffer from pain, stiffness, and discomfort around your temporomandibular joint (TMJ)? If so, you’re not alone. Roughly 10 million people in the United States alone — and many more across the world — suffer from TMJ disorder, making it one of the most common medical issues affecting the face and jaw.
Thankfully, there are steps that your healthcare provider, like Dr. Mingus, can guide you through to help provide some relief from TMJ symptoms. Let’s look at some of the quick relief tips we can offer for TMJ first aid, and begin the journey towards feeling better.
What is TMJ?
Your temporomandibular joint is located in front of your ears, and plays a key role in the movements of your mouth and jaw. When it becomes inflamed, inappropriately maximal in usage, or otherwise disrupted, it can lead to a condition known as Temporomandibular Joint Disorder, or TMJ.
In addition to simple wear and tear, TMJ can be caused by a number of factors, including arthritis, bruxism (teeth grinding), poor posture, stress, injury, and another lifestyle and health factors. The most common symptoms of TMJ include pain, discomfort, stiffness, and locking of the jaw; headaches (often in the temples), neck and shoulder pain; ringing in the ears (tinnitus); and slight or full partial and complete dislocation of the jaw. These symptoms are often exacerbated after eating, talking, or during periods of stress and tension.
See Your Healthcare Provider for a Diagnosis
If you think you’re suffering from TMJ symptoms, it’s important to see a medical professional for a proper diagnosis. The type and severity of your symptoms will help your doctor determine the best treatment plan for you.
In addition to conducting a physical exam, your healthcare provider may recommend imaging tests — like X-rays, MRI, or CT scans — to look for any damage to the joint. Once a medical provider has confirmed you have TMJ, you can begin exploring first aid options for quick relief of symptoms.
First Aid Tips for TMJ Relief
Here’s where Dr. Mingus can help. We can provide you with a variety of first aid tips for relief from your TMJ symptoms. However, always consult with your healthcare provider before trying any of these first-aid tips, as appropriate care can help avoid an unnecessary and treatable exacerbation of symptoms. The following are common first-aid tips Dr. Mingus recommends to help alleviate TMJ symptoms:
1. Apply heat to the joint. Heat is generally recommended to help loosen and relax the tight muscles around the joint. Use heating pads, hot water bottles, warm soaks, or warm washcloths for 20-30 minutes a few times a day.
2. Practice a range of motion exercises. To reduce stiffness and increase range of motion, try gentle stretching and range of motion exercises. These should be done slowly and limit the resistance. One exercise we often recommend is the “pencil exercise.” Place a pencil in between your lips and then slowly open and close your mouth, allowing the pencil to slide slightly between your front teeth.
3. Try massage. Gentle massage around the joint helps to relieve muscle tension, reduce pain, and increase blood flow to the area. Place your index or middle finger just in front of your ear and move in a massaging motion, down in the direction of your cheek if facing forward and to the back of the jaw if turned to the side.
4. Avoid trigger foods. There are certain foods and drinks that can exacerbate TMJ symptoms, including: hard, chewy, sticky or crunchy snacks (like popcorn, peanuts, nuts, or hard candy), as well as chewing gum. Try to stick to a soft diet and limit the frequency and force of intense chewing.
5. Consider over-the-counter pain relief. If your TMJ symptoms are particularly bothersome, you may wish to consider an anti-inflammatory pain reliever that’s available over the counter. Common options include ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin. These medications can help reduce swelling and ease pain temporarily.
Keep a symptom log
In addition to the above first-aid tips, it can be helpful to keep a detailed symptom log. Any change or exacerbation of symptoms should be reported to your healthcare provider so they can make precise alterations to the diagnosis and treatment plan.
Next Steps
By using some of these first-aid tips and keeping a symptom log, you can take the first steps towards reducing the discomfort of your TMJ symptoms. In the meantime, make sure to schedule an appointment with Dr. Mingus so we can perform a thorough examination and discuss a comprehensive treatment plan so you can finally feel better.