Jaw discomfort is a common complaint, and interest in improving jawline aesthetics or function has led many people to try jaw exercises. The question arises whether this self-directed training can be harmful, potentially leading to or worsening Temporomandibular Disorders (TMD). TMD is a group of conditions affecting the jaw joint and the muscles that control movement. The potential for harm depends significantly on the type of exercise, how it is performed, and the underlying health of the individual’s jaw joint.
What Exactly is TMD?
Temporomandibular Disorders (TMDs) are a group of more than 30 conditions that cause pain and dysfunction in the jaw joint and the surrounding muscles. It is important to distinguish the disorder, TMD, from the joint itself, the temporomandibular joint (TMJ). The TMJ acts as a sliding hinge, connecting the lower jawbone (mandible) to the temporal bones of the skull, with one joint located on each side of the head.
Within the joint, a soft cartilage disc, called the articular disc, functions as a cushion between the bones, ensuring smooth movement. The joint’s complex motion is powered by several masticatory muscles, including the masseter and temporalis, which are responsible for closing the mouth.
Causes for TMD can include trauma to the jaw, long-term teeth grinding or clenching (bruxism), and muscle spasms from stress. TMD is more common in women than in men, particularly those between 35 and 44 years old.
The Direct Link: How Exercises Can Cause Stress
Self-prescribed jaw exercises can introduce excessive stress on the TMJ structures, potentially inducing or aggravating TMD. One primary mechanism of harm is overloading the joint, which occurs when a person uses too much resistance or performs movements for an excessive duration. This overexertion can strain the joint’s ligaments and surrounding muscles, leading to inflammation and pain.
Improper form during exercises is another significant risk factor, as it can cause asymmetrical movement in the joint. If the jaw shifts unevenly, it can put unnatural pressure on the articular disc, potentially causing it to erode or move out of its normal position. Repetitive, forceful movements can also exacerbate pre-existing, undiagnosed conditions, such as early-stage arthritis or slight disc displacement.
A particular concern involves cosmetic jaw exercises like “mewing,” which promotes constant, unnatural pressure from the tongue against the palate. This prolonged pressure can increase muscle tension and contribute to joint dysfunction by keeping the jaw in a strained position. Similarly, exercises involving heavy resistance, such as those that encourage biting down hard, can increase compressive forces on the TMJ.
Therapeutic Use of Jaw Exercises
While misuse can be detrimental, jaw exercises are an effective part of medical treatment for many TMD patients when prescribed correctly. Under the guidance of a healthcare professional, such as a physical therapist or a dentist specializing in jaw disorders, exercises are crucial for recovery and long-term management. Therapeutic exercises aim to improve jaw function by addressing muscle tension, coordination, and range of motion.
A common prescribed movement is the “goldfish exercise,” which involves placing a finger on the chin and the TMJ area, then dropping the jaw halfway or fully while maintaining a controlled motion. This movement is designed to increase flexibility and range of motion in a gentle, controlled manner.
Resistance exercises are also used therapeutically, but they are performed with gentle, controlled pressure to strengthen specific muscle groups. Examples include resisted mouth opening, where a person applies light pressure under the chin while slowly opening the mouth. Another technique is the relaxed jaw exercise, which focuses on consciously relaxing the jaw muscles by placing the tongue behind the upper front teeth. These controlled, individualized routines differ significantly from the high-force, high-repetition exercises often self-administered.
Recognizing Warning Signs of Joint Overexertion
If a person suspects jaw exercises are causing harm, several symptoms serve as warning signs of joint overexertion or dysfunction. Persistent or sharp pain in the jaw joint, especially during or immediately after the exercise, indicates strain or inflammation. This discomfort can be felt near the ears or in the facial muscles.
The presence of new or increased clicking, popping, or grating sounds when opening or closing the mouth should also be noted. These noises signal that the articular disc inside the joint is not tracking properly or is beginning to slip. Another significant sign is a limited range of motion, such as difficulty opening the mouth fully, or a feeling that the jaw is temporarily locking in place.
Since the jaw muscles are connected to the head and neck, overexertion can also manifest through referred symptoms. Unexplained tension headaches, earaches, or a feeling of pressure in the ears are common secondary indicators of a TMD problem. If any of these symptoms appear or worsen, the exercises should be stopped immediately, and a healthcare professional should be consulted for diagnosis and guidance.