Temporomandibular joint Dysfunction self-care – Things you must keep in mind
The temporomandibular joint is the joint that connects your skull with the jawbone. It is an important joint that helps in chewing and speaking. TMD or temporomandibular dysfunction occurs due to any problem with the joint or surrounding ligaments. But are there any self-care methods that can help you? This is the most common query asked by our experts at Advanced Dental Clinic Delhi
In the information provided below, we will briefly discuss the Temporomandibular joint dysfunction self-care pointers – brought to you by Advanced Dental Clinic Delhi
Temporomandibular joint dysfunction self-care- Things to avoid
As a Temporomandibular joint dysfunction self-care practice there are certain things that must be avoided. And some exercises and behaviour changes that must be incorporated for long term relief.
Avoid chewing gums
Excessive eating of chewing gums can put unnecessary pressure on the joints. It can lead to muscle hypertrophy and inflammation of the joint lining. To avoid TMD pain it is best to refrain from excessive chewing.
Avoid hard food
Eating extremely hard food items like raw fruits and vegetables can put stress on your joints if you are suffering from TMJ pain. Eat boiled or cooked vegetables. It is best to cut fruits into small pieces before consumption.
Avoid parafunctional activities
Avoid nonfunctional activities like:
- Chewing on a pen or pencil while working
- Nailbiting
- Thumb sucking
- Using teeth as tools
Avoid chewing on one side
Chewing on one side as we eat might feel comfortable for some, but it causes an imbalance. Chewing from both sides is suggested to activate both joints together. Using one side will lead to excessive pressure on the joint being overused leading to pain.
Avoid resting your chin
Slouching and resting your chin on your hands while thinking or watching TV can put undue stress on the joints. It is one common practice that must be avoided if you have temporomandibular dysfunction.
Avoid teeth grinding
Teeth grinding or clenching is one habit that needs to be addressed on priority for TMD. A nightguard is an effective barrier method that prevents the teeth from coming in contact and hence avoids extra pressure on TMJ.
Avoid delaying the treatment
Do not delay the treatment if you have TMJ. it is best to get your clinical examination done by our experts at Advanced Dental Clinic Delhi for a customized plan
Relaxation
Stress and anxiety are also a significant contributor to TMJ pain. As a Temporomandibular joint dysfunction self-care regime it is best to practice relaxation techniques like deep breathing and meditation.
Exercise therapy for TMJ pain relief
Exercise can play an important role in reducing TMJ pain and help restore the normal movement of the jaws. There are various kinds of exercises suggested like Tongue on palate, controlled TMJ rotation, and opening the jaw with slight resistance. It should be noted that the exercises should be done with proper care and supervision. Do not start any exercise without consulting your doctor, as it may aggravate the pain.