The temporomandibular joint disorder, commonly referred to as TMJ, involves pain in the jaw joint and the muscles that control jaw movement. This complex joint acts like a sliding hinge, connecting the lower jawbone to the skull on both sides of the head. When the muscles surrounding this joint become tight or strained, the resulting discomfort can range from mild aching to severe pain, often accompanied by headaches or difficulty chewing. Self-massage is a widely accessible, non-invasive method that can provide temporary relief by targeting the tension held within these overworked muscles.
Understanding TMJ Pain and Muscle Tension
The discomfort associated with TMJ disorders is frequently rooted in muscle tension, a condition known as myofascial pain syndrome. This tension arises from overactivity in the muscles responsible for chewing and jaw movement. Common activities like teeth grinding (bruxism) and jaw clenching place excessive pressure on the jaw muscles, especially during sleep.
Psychological or physical stress often contributes to this muscle tension as people unconsciously tense their jaw. Poor posture or chronic habits like nail-biting or excessive gum chewing can also contribute to muscle overuse. When these muscles remain contracted, blood flow is restricted, and painful knots, known as trigger points, develop, which can refer pain to the ear, head, or neck.
Primary Jaw Muscles for Targeted Relief
Targeting the main muscles of mastication is the most direct way to alleviate TMJ-related muscle pain. The masseter is a thick, powerful muscle that runs from the cheekbone down to the side of the lower jaw. To locate this muscle, place your fingers on your cheek just in front of your ear and clench your teeth; you will feel the muscle bulge.
The masseter often develops painful trigger points due to chronic clenching. These trigger points can refer pain directly to the jaw, ear, and teeth, and limit the ability to open the mouth fully. Gently exploring the muscle from the cheekbone down to the jaw angle allows you to identify tender, tight spots.
The temporalis muscle is the second primary chewing muscle, a fan-shaped structure covering the side of the head (the temple). This muscle assists in closing the jaw and is a common source of tension headaches when overworked. You can locate the temporalis by placing your fingers on your temple and clenching your jaw, feeling the muscle contract.
Working on the temporalis can provide relief for pain that radiates across the side of the head or behind the eye. Since both the masseter and temporalis are easy to access externally, they are ideal targets for self-massage.
Addressing Secondary Tension Points
Muscles outside the immediate jaw area can also contribute to TMJ pain through referred pain and changes in alignment. The pterygoid muscles are deep muscles located on the inside of the jaw, which are difficult to reach with self-massage techniques. The lateral pterygoid is frequently strained by teeth grinding and plays a role in moving the jaw side-to-side and forward.
The Sternocleidomastoid (SCM) and the upper Trapezius muscles are accessory muscles that often hold tension referring pain upward to the jaw and head. The SCM muscles run along the sides of the neck, and trigger points here can refer pain in front of or behind the ear, or to the forehead. Tension in the upper Trapezius (spanning the neck and shoulders) can pull the head out of alignment, indirectly straining the jaw muscles. Addressing these neck and shoulder areas helps reduce the overall load on the jaw joint.
Safe and Effective Self-Massage Techniques
A safe and effective self-massage routine involves using gentle, controlled pressure and specific techniques to release muscle tension. Begin by using two or three fingertips to apply circular friction, moving in small circles over the masseter and temporalis muscles for about 30 to 60 seconds per area. This circular motion helps to warm the muscle tissue and increase blood flow.
For a specific trigger point, apply sustained pressure (ischemic compression) by pressing gently on the tender spot until the discomfort lessens. The pressure should be firm but never painful, aiming to ease the tension without causing a defensive muscle contraction. Another technique, myofascial stripping, involves dragging your fingers slowly along the length of the muscle fibers, such as from the cheekbone down the masseter, to elongate the muscle.
Keep the jaw relaxed during external massage to allow the muscles to release fully. Perform these techniques a few times daily, ensuring you stop immediately and consult a healthcare professional if the pain worsens, or if you experience increased clicking, popping, or jaw locking.