Self-Massage Techniques for TMJ Disorder

Self-Massage Techniques for TMJ Disorder

A major problem for TMJ sufferers is the inability to open their mouths very wide. “The average person should be able to comfortably fit about three knuckles in their mouths when open,” says Sarah Weaver, NCTMB, an assistant professor and faculty clinician at Northwestern Health Sciences University. “A person suffering from severe TMJ may only be able to fit one knuckle.”

Face muscles can become very tight and sore for sufferers of TMJ disorder. Certain self-massage techniques can help relax muscles and ease pain. “Focus on the round muscle above the ear (the temporalus), and the square muscle on the cheek (the masseter),” says Weaver “These muscles are often a major source of TMJ pain.”

Weaver offers these self-massage tips:

Do small, circular motions in a three-inch area using your fingertips;

Don’t use too much pressure if the muscle is really sore. You can also try pressing on the tender area for about 20 seconds instead of rubbing it;

You may feel a sensation into other areas of your face as you press – this is a good indication that you have hit the correct spot (called referred pain). It is caused by trigger points (a place that’s knotted and severely irritated) in the muscle;

Continue for about 2-3 minutes, making sure you get the whole muscle.

TMJ pain is most often one-sided, but for some people it is on both sides. If this is the case, start with one side, and then work to the other.

Visiting a massage therapist can provide you even more relief. “A massage therapist can work on even more muscles, including muscles in the neck and shoulders, which can often contribute pain,” says Weaver. “He or she can also help you to relax and de-stress, making you less prone to clenching your jaw.”

A massage therapist can also treat other spots that an average person would not be able to treat him/herself, including the pterygoid muscles (tiny jaw muscles located in and outside of the mouth).

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