Jaw clicking is often a symptom of Temporomandibular Disorder (TMD), affecting the temporomandibular joint (TMJ) and surrounding muscles. This joint connects the lower jaw to the skull and is essential for movements like chewing and speaking. While TMD can involve pain and restricted movement, many people experience only the clicking sound. This article explores the mechanical reasons behind the noise and provides self-care techniques to manage and reduce its occurrence.
Understanding the Causes of Jaw Clicking
The clicking sound often originates from the articular disc, a small cushion of cartilage situated between the jawbone and the skull. This disc acts as a shock absorber, allowing for smooth joint movement. In a healthy joint, the disc stays in place as the jaw opens and closes, but displacement causes the audible sound.
The most common cause of clicking is disc displacement with reduction. This means the disc is sitting slightly forward or out of position when the jaw is closed. As the jaw opens, the joint’s rounded end, called the condyle, slides forward and bumps against the disc, causing it to “pop” back into its proper location. This action creates the audible click.
Muscle tension, particularly in the jaw and neck, is a significant contributing factor because tight muscles can pull the jaw slightly out of alignment. Overuse from clenching or grinding the teeth (bruxism) often leads to muscle fatigue and strain. Joint hypermobility, where ligaments are looser than average, can also allow the jaw to move too far, making disc displacement and clicking more likely.
Specific Exercises for Jaw Relief
Targeted jaw exercises are designed to improve joint coordination and strengthen surrounding muscles, which helps keep the disc in its correct position. These movements should always be performed slowly and gently, stopping immediately if any sharp pain is felt. Consistency is important, and exercises should typically be performed several times a day.
Begin with the “Relaxed Jaw Exercise,” which promotes proper resting posture. Place the tip of your tongue gently on the roof of your mouth, just behind your upper front teeth, keeping your teeth slightly apart. Slowly open your mouth about halfway, maintaining tongue contact with the palate, which helps guide the jaw’s rotation. Repeat this controlled opening and closing six times in a single set, focusing on slow, unforced motion.
Practice “Chin Tucks” to address the influence of head and neck posture on jaw alignment. Sit or stand upright with relaxed shoulders and gently pull your chin straight back toward your neck, creating a slight “double chin” effect. This movement helps strengthen the muscles supporting the head over the spine, reducing forward head posture that strains the TMJ. Hold the tucked position for five seconds before releasing, repeating this sequence ten times.
The “Resisted Opening” is another beneficial movement that helps build strength in the jaw-opening muscles. Place your thumb underneath your chin and apply light, steady downward pressure while slowly attempting to open your mouth against the resistance. Open your mouth slightly, hold the position for a few seconds, and then gently close it. Perform this movement six to ten times per session, using only enough resistance to challenge the muscles without causing discomfort.
Lifestyle Adjustments to Prevent Recurrence
Managing daily habits that strain the jaw is important for long-term clicking relief. Parafunctional habits, which are non-functional uses of the jaw, create unnecessary stress on the joint and surrounding tissues. Identifying and eliminating behaviors like teeth clenching, grinding, and excessive gum chewing significantly reduces muscle fatigue.
Teeth clenching, often a subconscious reaction to stress, tightens the powerful masseter and temporalis muscles. Maintaining awareness of resting jaw posture helps muscle relaxation; the tongue should rest lightly on the roof of the mouth with teeth separated. Posture awareness is also key, as forward-head posture forces the jaw to shift, placing strain on the TMJ.
Modifying your diet to avoid foods that require prolonged or strenuous chewing gives the joint a rest. Limit items like hard candies, tough meats, crunchy raw vegetables, and sticky, chewy foods. Also, avoid placing undue stress on the joint by refraining from resting your chin on your hand or biting on objects like pens or fingernails.
When to Seek Professional Treatment
While self-care and exercises are often effective for mild jaw clicking, certain symptoms indicate that professional evaluation is necessary. Consult a medical or dental professional if clicking is accompanied by persistent, severe pain that does not improve after two weeks of consistent self-care. Pain that interferes with speaking, chewing, or yawning is a clear sign that the condition requires structured intervention.
Frequent or complete jaw locking, where the mouth temporarily gets stuck open or closed, suggests a significant mechanical issue. This indicates the articular disc may not be returning to its correct position. Other warning signs include worsening associated symptoms, such as chronic headaches, ear pain, or dizziness.
A dentist, oral surgeon, or physical therapist specializing in craniomandibular disorders can properly assess the underlying cause of the clicking. They can determine if the problem is primarily muscular, a result of disc displacement, or related to underlying structural issues. Seeking professional help ensures that you receive a diagnosis and treatment plan tailored to the specific nature of your joint dysfunction.