Temporomandibular Joint Dysfunction Self-Care | Credihealth

The temporomandibular joints (TMJ) are two joints that connect the lower jaw, called the lower jaw of the face, to the skull. The temporomandibular joint is a joint that slides, rotates, and moves back and forth between both ears, and is made up of two parts: the mandible (lower jaw) and the temporal bone at the side and base of the skull. Temporomandibular joint disorders can lead to a problem called temporomandibular disorder (TMD). These disorders primarily affect the jaw muscles, temporomandibular joints, but may also involve the nerves associated with chronic facial pain. A problem that causes bones, muscles, and joints to stop or resist working together is temporomandibular joint disorder, which leads to temporomandibular joint disorder.

Temporomandibular joint disorder, or temporomandibular joint disorder, can be easily treated at home by following simple self-care tips such as home remedies, lifestyle changes, and exercise. You can also combine these tips with medications after consulting your doctor to reduce pain and discomfort.

What are the symptoms of temporomandibular joint disorder?

Symptoms of temporomandibular joint (TMJ) dysfunction vary from person to person, but common symptoms include:

• Pain or tenderness in the jaw, especially when chewing or opening the mouth wide.

• When you move your mouth, your jaw joints make clicking, crackling, or grinding sounds.

• Difficulty or discomfort when chewing, speaking, or yawning.

• Stiffness or pain in the jaw muscles.

• The jaw joints lock up, making it difficult to fully open and close the mouth.

• Headache or earache, often radiating from the jaw.

• Changes in the bite of the upper and lower teeth (malocclusion).

• Swelling or sensitivity of the face.

• Neck pain and shoulder pain and stiffness.

• To feel dizzy.

It is important to note that not everyone will experience all the symptoms of TMJ and they may vary from person to person. If you have any of the above symptoms, we recommend that you consult your dentist for proper diagnosis and treatment.

Also read: How to fix lockjaw quickly?

What is the cause of temporomandibular joint disorder?

The main causes of temporomandibular joint disorders are currently unknown and unclear. However, several factors can contribute to worsening this condition and increasing pain. These are:

• Pain can be caused by stress and tension on the joints and muscles adjacent to the temporomandibular joint. These muscles control all important activities and movements, including the ability to chew food, swallow, and speak.

• Another major cause is thought to be tooth grinding. This is an unconscious habit that causes you to grind, clench, and move your jaw joints. However, trauma and stress to the jaw, head, and neck can further cause TMJ disorders.

• Arthritis and joint displacement can cause pain in the temporomandibular joint.

• For people with TMJ, IBD, such as fibromyalgia or Crohn’s disease, can worsen and cause more pain.

• All kinds of sensory, genetic, psychological, and neurological factors can increase the risk of developing chronic TMJ disorder.

• Erosion of the intervertebral discs and changes in their proper position can cause temporomandibular joint dysfunction.

• Arthritis can cause damage to the articular cartilage, leading to temporomandibular joint dysfunction.

• Any type of jaw injury can cause temporomandibular joint dysfunction.

• Long-term (chronic) teeth grinding or clenching

• Certain connective tissue diseases can cause temporomandibular joint dysfunction.

Also read: How can I stop grinding my teeth?

What are some self-care tips for temporomandibular joint dysfunction?

Temporomandibular joint dysfunction can be treated or corrected at home by following simple self-care tips. This can also help reduce the pain and discomfort caused by TMJ.

Self-care can be done in three main ways. These are:

First, let’s explain the exercise.

1. Exercises

For many people who suffer from temporomandibular joint disorders, strengthening and stretching the jaw through exercise can significantly reduce symptoms. However, be careful and do not continue exercising if it causes pain or discomfort. Consult your doctor before starting these TMJ exercises. Jawline exercises can help increase jaw movement. These exercises he can perform in three ways.

• stretching exercises

• strengthening exercises

• relaxation exercises

Here are some simple exercises that will help improve your temporomandibular joint disorder.

2. Resisted the movement of closing the mouth.

Tighten your jaw as you try to close your mouth. To do the exercise:

Step 1: Place your thumb under your chin and your index finger in front of your chin.

Step 2: Press your chin with both fingers.

Step 3: Slowly press your chin down while closing your mouth.

3. Left and right movement of the jaw

This exercise strengthens the jaw muscles. To do this exercise:

Step 1: Take a wooden stick about 1/4 inch thick and bite gently between your front teeth.

Step 2: Slowly move your jaw from one side to the other.

4. Jaw exercise training

Step 1: Place a small object about a quarter of the way thick under your front teeth.

Step 2: Gently move your jaw from side to side until your lower teeth move in front of your upper teeth.

Step 3: As you practice, try using more objects between your teeth.

5. Stretch to lift your tongue and stretch your jaw

Step 1: Sit or stand and touch the roof of your mouth with your tongue.

Step 2: Open your mouth wide without letting your tongue fall off the ceiling.

Step 3: Repeat this exercise several times.

6. Jaw relaxing exercises

Try these relaxation exercises to relieve jaw tension.

Step 1: Place your tongue over the back of your teeth.

Step 2: Lower your jaw slightly and keep your mouth slightly open.

Step 3: Hold for a few seconds until your muscles relax.

7. Chin tuck exercise

This exercise improves the spinal alignment of the muscles.

Step 1: Stand straight, make a double chin, and push your chest and back back slightly to stretch.

Step 2: Hold for 3 seconds and repeat 10 times.

8. Goldfish exercise

This exercise helps realign the jawbone.

Step 1: Place the tip of your tongue on top of your mouth.

Step 2: Next, place your index finger on your left temporomandibular joint (joint) and place your right index finger on your jaw.

Step 3: Put some pressure on both fingers and slowly lower your jaw, keeping your tongue on the roof of your mouth.

Do the same for the right temporomandibular joint. Do this exercise 6 times a day, every day.

Also read: 7 ways to remove food stuck in the esophagus

home therapy

Learn home remedies for temporomandibular joint disorder to reduce the pain and discomfort caused by self-care for temporomandibular joint dysfunction.

1. Hot and cold therapy

Applying hot or cold compresses to the affected joints and muscles may reduce pain. Cold compresses reduce swelling that causes discomfort and stiffness, and numb the joints. Warm compresses, on the other hand, relax joints and muscles, increase blood circulation, and promote healing.

2. Massage

Applying gentle pressure to your jaw loosens tight, cramped muscles and joints, reducing pain and increasing blood flow.

3. Wear a mouthguard at night

The temporomandibular joint disorder mentioned above can be caused by unconsciously (without your control) grinding your teeth during nighttime sleep. A simple and inexpensive mouth guard, available at sports stores and pharmacies, can prevent teeth grinding and protect your teeth and jaw.

Lifestyle and dietary changes

It is important to constantly check your lifestyle and see what bad habits are causing your TMJ symptoms. Besides hard-to-chew foods, chewing gum, sleeping with weight on your stomach, stress, other psychological or neurological habits like biting your nails or pencils, and even frequent yawning can also damage your jaw. Arthropathy may worsen.

• Change your position and give your jaw a rest and relaxation.

• Avoid overuse and stress on the jaw.

• For temporomandibular joint disorders, try to eat a soft diet. Soft foods like yogurt, pasta, rice, and other cooked vegetables are easier to chew and put less stress on your jaw than crunchy foods.

• Avoid eating foods such as nuts, potato chips, and raw, uncooked carrots and broccoli.

• Please cut the food into small pieces before eating. Don’t chew your food whole with your front teeth.

• Make sure to sit up straight and maintain perfect straight posture. This reduces the strain on your jaw.

• Get into the habit of sitting up straight, reducing pressure on your facial muscles and jaw, and keeping your spine and muscles in better alignment.

• If you experience severe pain in your jaw and it is unbearable, you can use painkillers such as acetaminophen. NSAID (Nonsteroidal anti-inflammatory drugs) Ibuprofen, naproxen, etc. Talk to your doctor about these medications and other advice about treating temporomandibular joint disorder.

• Getting a good night’s sleep can help relax your muscles and relieve tension and pain caused by temporomandibular joint disorders.

• Develop a habit of focusing on activities like meditation and relaxation to reduce stress. This will help loosen your jaw. Why not try yoga to calm and relax your face?

• Change your nail biting and chewing habits.

• Avoid the habit of resting your jaw on your hand.

• Avoid the habit of clenching or grinding your teeth unnecessarily.

• Always check your daily activities and habits, what you are doing and what symptoms you are experiencing.

• Talk to your doctor and clearly explain your habits and symptoms.

Also read: 20 foods to eat after tooth extraction

conclusion

The temporomandibular joint is the joint that connects the lower jaw, or lower jaw, with the skull, and helps us perform basic movements such as chewing, swallowing, and grinding food. Involuntary nervous system habits or a past history of diseases such as arthritis can cause these joints to malfunction. This can cause your bones, muscles, and joints to no longer function properly, which can interfere with your daily life. Temporomandibular joint dysfunction can last from a few hours to a few weeks and may resolve on its own in some people. However, because it can be painful, there are many self-care tips that focus on diet and lifestyle changes, exercise, and home remedies that can ease the pain and discomfort caused by TMJ. I can. Consult your doctor before starting any medication or treatment.