It's often understood that "clearing" TMJ refers to alleviating the symptoms associated with temporomandibular joint disorders (TMD). Managing these symptoms typically involves practices that reduce stress on the jaw and promote muscle relaxation.
Alleviating the symptoms of TMJ disorders focuses on reducing stress on your jaw joints and muscles. Based on common strategies for managing TMJ discomfort, effective methods include modifying habits and applying specific techniques.
Here are key actions you can take, drawing from established approaches:
- Reduce jaw movement: Limit actions that require excessive or repetitive jaw motion. This includes avoiding gum and other chewy foods that can strain jaw muscles and joints.
- Avoid unnecessary pressure: Be mindful of actions that put undue stress on your jaw. This means avoiding putting unnecessary pressure on the jaw, such as resting your chin in your hand or clenching your teeth during the day.
- Massage affected muscles: Gentle massage can help relax tight jaw muscles. Massage affected muscles in the area around your jaw, temples, and neck to relieve tension.
- Use a mouthguard: Nighttime teeth grinding (bruxism) can significantly worsen TMJ symptoms. Use a mouthguard at night to prevent teeth grinding, protecting your teeth and reducing strain on your jaw joints.
- Perform gentle exercises: Specific exercises can help improve jaw flexibility and reduce pain. Perform gentle at-home exercises for pain relief, such as slow, controlled jaw movements or stretching exercises recommended for TMJ.
By incorporating these practices into your daily routine, you can help manage and alleviate the discomfort associated with TMJ disorders. Consistency in avoiding strain and applying relaxation techniques is key to improving your symptoms.
