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Categories Dry Needling, Jaw Pain, Neck Pain, Temporomandibular Joint Discorder Author marketing

5 Effective Ways to Relieve TMJ/TMD Pain


Do you suffer from jaw pain, difficulty chewing, or frequent headaches? These symptoms could be linked to Temporomandibular Joint Disorder (TMD), commonly referred to as TMJ OR TMJ/TMD. Managing TMJ/TMD pain can feel overwhelming, but the good news is that there are proven strategies that can bring relief and help restore your quality of life.





In this blog, we’ll explore five expert-recommended ways to reduce TMJ pain, from at-home techniques to seeking professional care like physical therapy. Take control of your TMJ pain with these effective approaches!





1. Incorporate Jaw Exercises to Ease Tension





One of the most natural and effective ways to reduce TMJ pain is through targeted jaw exercises. These exercises help to strengthen and stretch the muscles around the jaw, which can alleviate discomfort and improve function over time. Here are five effective exercises that can help relieve TMJ pain:






  • Relaxed Jaw Exercise

    • How to do it:

      • Rest your tongue gently on the roof of your mouth, just behind your upper front teeth.




      • Keep your teeth slightly apart, allowing your jaw muscles to relax.














  • Goldfish Exercise (Partial Opening)

    • How to do it:

      • Place your tongue on the roof of your mouth.




      • Put one finger on your TMJ (located just in front of your ear) and the other finger on your chin.




      • Drop your lower jaw halfway down, then close again.




      • Repeat this six times per set, and aim for six sets per day.








  • Goldfish Exercise (Full Opening)

    • How to do it:

      • Place your tongue on the roof of your mouth.




      • Place one finger on your TMJ and the other on your chin.




      • Open your mouth fully, then close it.




      • Perform six sets of this exercise daily to enhance jaw mobility.








  • Chin Tucks










  • How to do it:

    • Sit or stand with good posture.




    • Pull your chin straight back, creating a “double chin” without tilting your head up or down.




    • Hold for a few seconds, then relax.




    • Do 10 reps at a time, aiming for two sets a day.






  • Resisted Mouth Opening

    • How to do it:

      • Place your thumb under your chin.




      • Gently press upward while slowly opening your mouth, offering resistance as you open.




      • Hold for three to six seconds, then close your mouth.




      • Repeat 5-10 times daily.













Pro Tip: Consistency is key when it comes to relieving TMJ pain through exercise. Try to incorporate these exercises into your daily routine and do them regularly for the best results. However, before starting any new exercise, it’s important to consult your doctor or physical therapist to make sure the exercises are appropriate for your condition and that you're doing them correctly to avoid further discomfort.









2. Use a Mouth Guard to Protect Your Jaw





TMJ Night guard




Many TMJ sufferers grind their teeth or clench their jaw while sleeping, which puts additional strain on the temporomandibular joint. A mouth guard (also known as a night guard) can provide relief by cushioning your teeth and reducing jaw pressure.





A custom-fitted mouth guard offers several benefits:






  • Prevents Teeth Grinding: It acts as a cushion between your upper and lower teeth, reducing damage from grinding.




  • Eases Jaw Pressure: It helps alleviate tension from clenching, providing relief to the jaw joint and surrounding muscles.





Ask your dentist about getting a custom mouth guard for optimal comfort and effectiveness.





3. Try Hot and Cold Therapy for Quick Relief





When you experience a TMJ/TMD pain flare-up, simple home remedies like hot and cold therapy can provide immediate relief. Knowing when to use each is key:






  • Cold Therapy: Apply an ice pack (wrapped in a cloth) to the jaw for 10-15 minutes to reduce swelling and numb pain.




  • Heat Therapy: Use a warm compress or heating pad on the jaw area to loosen tight muscles and increase blood flow, relieving stiffness and soreness.





Applying heat in the morning and cold in the evening is a popular strategy for keeping discomfort at bay.





4. Manage Stress to Reduce Jaw Clenching





TMJ pain is often tied to stress and anxiety. When we're stressed, we tend to clench our jaw or grind our teeth without realizing it. Stress management is crucial in controlling TMJ pain.





Here are a few stress-relief techniques:










  • Mindfulness Meditation: Practicing mindfulness or deep breathing can reduce overall muscle tension, including in your jaw.




  • Jaw Relaxation Techniques: Become aware of your jaw tension throughout the day. Make a conscious effort to keep your jaw relaxed, especially during stressful moments.





Reducing stress is not only good for your jaw but for your overall well-being.





5. Seek Physical Therapy for Targeted Relief





If at-home remedies aren’t enough, consider seeing a physical therapist at The Therapy Network for specialized care. Physical therapy at TTN is highly effective in managing TMJ pain. Our therapists create customized treatment plans, combining techniques like manual therapy, dry needling, and personalized exercises to address your specific needs.





Here’s what to expect from a physical therapy session for TMJ:






  • Manual Therapy: Your therapist may use hands-on techniques to mobilize the jaw and surrounding muscles to improve function and reduce stiffness.




  • Dry Needling: This technique targets tight muscles in the jaw to relieve pain and tension. Many patients have experienced relief after a few sessions of dry needling combined with manual therapy.




  • Home Exercise Plans: Your therapist will provide you with customized exercises to perform at home, designed to strengthen your jaw and prevent future issues.





Ciara's Success Story









Ciara’s progress has been nothing short of amazing! After just 6 physical therapy sessions, she’s completely pain-free and has regained full movement in her jaw. When she first started, even simple tasks like eating or yawning were a challenge. Thanks to her hard work and commitment to her treatment plan with Rob Beba, PT, BSc, CMTPT, including dry needling, Ciara can now fully open her mouth without any discomfort. Her success is a true testament to the power of physical therapy!





Conclusion: Take Control of Your TMJ/TMD Pain Today





TMJ/TMD pain doesn’t have to control your life. By incorporating these five strategies—jaw exercises, using a mouth guard, applying heat and cold therapy, managing stress, and seeking physical therapy—you can significantly reduce your discomfort and regain jaw function.





If you’re ready to take the next step in managing your TMJ/TMD pain, consider reaching out to The Therapy Network. Our team of experienced physical therapists is here to guide you through personalized treatment options that work.





Call us at 757-496-3700 or visit our website to schedule your appointment: Schedule Appointment. Don’t let pain hold you back—take the first step toward healing today!






skeleton with chostochondritis
Categories Chest Pain, Costochondritis, Dry Needling, Manual Therapy, Upper Body Author marketing

Costochondritis: Causes, Symptoms, and Treatment


Estimated reading time: 5 minutes





Imagine feeling a sharp, stabbing pain in your chest that makes you worry about a heart attack. Surprisingly, this common yet alarming symptom often points to a lesser-known condition called costochondritis. Affecting millions, costochondritis is an inflammation of the cartilage that connects your ribs to your sternum, causing discomfort and anxiety for many.





Causes of Costochondritis





Costochondritis can result from various factors, including:





coughing man on grey couch feeling costochondritis pain





  1. Trauma or Injury: Direct trauma to the chest, such as from a car accident or a fall, can lead to inflammation of the costal cartilage.




  2. Physical Strain: Repetitive physical activities or heavy lifting can strain the chest muscles and cartilage, causing inflammation.




  3. Infections: Certain infections, particularly those affecting the upper respiratory tract, can lead to costochondritis.




  4. Arthritis: Conditions like rheumatoid arthritis and osteoarthritis can cause inflammation in the cost sternal junction.




  5. Unknown Causes: In many cases, the exact cause of costochondritis remains unidentified.





Symptoms of Costochondritis





The primary symptom of costochondritis is chest pain, which can range from mild to severe. This pain is typically:






  • Localized: Pain is often felt in the front of the chest, particularly where the ribs meet the sternum.




  • Sharp or Aching: The pain may be sharp and stabbing or a dull, aching discomfort.




  • Worsened by Movement: Activities that involve upper body movement, deep breathing, or coughing can exacerbate the pain.




  • Tenderness: Pressing on the affected area usually reproduces the pain, which is a key diagnostic feature.





Diagnosis of Costochondritis






  • Palpate the Chest: Press on the cost sternal junction to check for tenderness and pain.




  • Review Symptoms: Discuss the patient's symptoms, their onset, and any recent activities or injuries that might be related.




  • Rule Out Other Conditions: Since chest pain can be associated with heart issues, tests like an electrocardiogram (ECG), chest X-rays, or blood tests may be conducted to exclude other causes.





Treatment Options






Pectoral Stretch




Chest Stretch





Treatment for costochondritis focuses on relieving pain and inflammation. Common approaches include:






  • Medications:

    • Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Medications like ibuprofen or naproxen can help reduce inflammation and pain.




    • Pain Relievers: Over-the-counter pain relievers such as acetaminophen may be recommended for managing discomfort.






  • Physical Therapy:

    • Stretching and Strengthening Exercises: Specific exercises can improve flexibility and strengthen the chest muscles, reducing strain on the costal cartilage.




    • Heat or Ice Therapy: Applying heat or ice packs to the affected area can alleviate pain and inflammation.




    • Rest and Activity Modification: Avoiding activities that exacerbate the pain and allowing the chest to rest can promote healing.




    • Injections: In severe cases, corticosteroid injections directly into the affected area may be used to reduce inflammation.







Managing Costochondritis: Lifestyle and Home Remedies





In addition to medical treatment, certain lifestyle changes and home remedies can help manage costochondritis:






  • Ergonomic Adjustments: Ensuring proper posture and using ergonomic furniture can minimize strain on the chest.




  • Gradual Physical Activity: Gradually increasing the intensity of physical activities can prevent overuse injuries.




  • Stress Management: Practicing stress-relief techniques such as yoga or meditation can help reduce muscle tension and associated pain.




  • Dietary Considerations: Maintaining a balanced diet rich in anti-inflammatory foods, such as fruits, vegetables, and omega-3 fatty acids, can support overall health and reduce inflammation.





How The Therapy Network Can Help





The Therapy Network (TTN) provides specialized physical therapy services to help manage and treat costochondritis. Their experienced physical therapists offer:






  • Individualized Treatment Plans: Customized exercise programs to strengthen the chest muscles and improve flexibility, reducing strain on the costal cartilage.




  • Manual Therapy Techniques: Hands-on techniques to alleviate pain and improve mobility in the chest area.




  • Patient Education: Guidance on proper posture, ergonomic adjustments, and activities to avoid to prevent exacerbation of symptoms.




  • Convenient Access to Care: With multiple locations and flexible scheduling, TTN ensures easy access to appointments, allowing for timely and consistent treatment.





For more information and to book an appointment, visit The Therapy Network.





When to Seek Medical Attention





While costochondritis is generally a benign condition, it is essential to seek medical attention if you experience:






  • Severe or Worsening Pain: If the chest pain is severe or progressively worsening, it is crucial to consult a healthcare provider.




  • Difficulty Breathing: Any difficulty in breathing or shortness of breath should be evaluated by a medical professional.




  • Symptoms of Heart Problems: If chest pain is accompanied by symptoms such as dizziness, sweating, or pain radiating to the arm or jaw, seek emergency medical care as these could indicate a heart-related issue.





Conclusion





Costochondritis is a common cause of chest pain that, while often alarming, is typically manageable with appropriate treatment and self-care. Understanding the causes, recognizing the symptoms, and following a comprehensive treatment plan can significantly improve quality of life for those affected by this condition. If you suspect you have costochondritis or are experiencing persistent chest pain, consult a healthcare provider for a thorough evaluation and personalized treatment plan.





By staying informed and proactive in managing costochondritis, individuals can effectively alleviate their symptoms and maintain an active, healthy lifestyle.





For more detailed information and additional resources on costochondritis, visit trusted medical websites such as Mayo Clinic or WebMD.






metal bar therapy across female quad
Categories Back Pain, Chronic Pain, Dry Needling, Foot and Ankle, Manual Therapy, Neck Pain, Plantar Fasciitis, Resources, Sports Medicine, Walking Author marketing

Discover the Benefits of IASTM for Pain Relief and Mobility!


Are you dealing with pain, stiffness, or movement limitations? Physical therapists have many ways to help, and one technique gaining popularity is Instrument Assisted Soft Tissue Mobilization (IASTM), also known as the Graston Technique. Let’s explore how this innovative method can help you feel better and move more freely.





What is IASTM/Graston Technique?





steel graston tools on gray background




IASTM uses specialized stainless-steel instruments to target and treat soft tissues like muscles, fascia, and tendons. During the session, the therapist glides the instruments over the affected area, creating micro-trauma that kickstarts your body's natural healing process. Don’t let “micro-trauma” scare you because this is a good thing! A breakdown of scar tissue and adhesions can lead to significant improvements in tissue recovery. While you might feel some mild discomfort during treatment, it’s manageable and part of the process. It’s not painful, but you may experience mild soreness or bruising, which typically resolves within a few days. But don’t worry, soreness and bruising are completely normal—they are signs of your body’s healing response!





How Can IASTM Help You?





Instrument Assisted Soft Tissue Mobilization (IASTM) is a versatile tool that addresses various musculoskeletal issues. Here’s how it can make a difference:






  • Chronic Pain Relief: Suffering from persistent pain in your neck, back, shoulders, or knees? IASTM can help reduce pain and inflammation by creating controlled micro-trauma to the tissues which triggers a healing response.




  • Post-Surgery Recovery: Surgery can leave behind scar tissue that limits mobility. IASTM helps break down these adhesions, improving your range of motion and enhancing the quality and flexibility of soft tissues.




  • Sports Injuries: Whether it's a sprain, strain, or other athletic injury, IASTM promotes healing and speeds up recovery. It breaks down adhesions, increases blood flow, releases tight muscles, and enhances tissue flexibility.




  • Muscle Tightness and Trigger Points: IASTM targets tight muscles and painful trigger points, helping you move with ease. By releasing tension and improving blood flow, it reduces discomfort and enhances mobility.






grafton on female back













Common Injuries That Benefit From IASTM:






  • Tendinitis:

    • Achilles Tendinitis




    • Patellar Tendinitis (Jumper's Knee)




    • Rotator Cuff Tendinitis






  • Plantar Fasciitis:

    • Inflammation of the plantar fascia causing heel pain.






  • Myofascial Pain Syndrome:

    • Chronic pain disorder is when pressure on sensitive points (trigger points) in the muscles causes pain.






  • Scar Tissue and Adhesions:

    • Post-surgical scars or injury-related adhesions.






  • Shin Splints:

    • Medial tibial stress syndrome causes pain along the shinbone.






  • IT Band Syndrome:

    • Inflammation of the iliotibial band causes pain on the outer side of the knee.






  • Carpal Tunnel Syndrome:

    • Compression of the median nerve causes pain and numbness in the hand and fingers.






  • Chronic Ankle Sprains:

    • Recurrent ankle sprains lead to chronic pain and instability.






  • Golfers' and Tennis Elbow:

    • Medial and lateral epicondylitis causes pain in the elbow.






  • Cervical Pain:

    • Neck pain due to muscle tension or soft tissue restrictions.






  • Lower Back Pain:

    • Often due to muscle tightness, fascial restrictions, or scar tissue.






  • Bursitis:

    • Inflammation of the bursa, such as in the shoulder, hip, or knee.







Instrument Assisted Soft Tissue Mobilization helps by breaking down scar tissue, improving blood flow, reducing pain, and promoting healing in these conditions.





Watch this IASTM treatment in action! Therapist Mandi Dowdy, PT, DPT, Cert. MDT is using IASTM on Plantar Fasciitis patient, Faith. See how she glides the instrument over the lower leg and locates a trigger point. She then focuses on this point to break down tightness and knots. After the session, Faith walked away feeling more length in her calf and plantar fasciitis tendon.






https://youtube.com/shorts/vmoG39niVPI




Enhancing Your Therapy with Manual Techniques





Instrument Assisted Soft Tissue Mobilization is just one versatile tool in a comprehensive physical therapy plan. Combining IASTM with other manual therapy techniques like massage, joint mobilizations, and stretching can lead to even better results. This holistic approach helps you manage pain, improve function, and prevent future injuries.
Curious if IASTM could help you? Talk to your physical therapist! They’ll evaluate your needs and determine if this technique is suitable for your specific condition.





Partner with The Therapy Network for Your Healing Journey









Discover more about Instrument Assisted Soft Tissue Mobilization (IASTM) and other transformative physical therapy techniques at The Therapy Network, where we're dedicated to empowering and educating you to achieve your best health.





NO REFERRAL NEEDED! CLICK TO SCHEDULE AN APPOINTMENT





As a Direct Access provider, you can start your journey to recovery at The Therapy Network without a physician referral. Call us today at 757-496-3700 or visit our website to schedule your appointment. Take control of your health and experience the transformative power of effective physical therapy!










Categories Dry Needling, Neck Pain, Temporomandibular Joint Discorder Author marketing

Can Physical Therapy Help TMJ Pain? A Comprehensive Insight


About 5%-12% of Americans suffer from Temporomandibular Joint Disorder, or TMD. This condition is often mistakenly dubbed "TMJ", which is actually the name of the joint involved—the temporomandibular joint. Among the various treatments available, many wonder: Can physical therapy help TMJ pain? The answer is a resounding yes, and this guide dives deep into how and why.





Understanding TMJ: Causes and Symptoms





The temporomandibular joint (TMJ) plays a pivotal role in our oral functions. When it's disrupted, TMD occurs, leading to symptoms like jaw pain, limited mouth movement, and even odd sounds during jaw motion. It's essential to differentiate between TMJ, the joint itself, and TMD, the disorder affecting this joint.









TMD can arise from various factors, from genetics to daily stress, with women being more prone than men. While some theories link TMD to orthodontics, present research from Johns Hopkins Medicine doesn't fully support this. TMJ sounds without pain are normal; however, consistent pain or difficulty moving the jaw might indicate TMD.





And for those seeking relief, physical therapy emerges as a beacon of hope. A study published in the National Library of Medicine shows that it not only addresses TMD symptoms but also dives deep into its root causes, offering long-term solutions.





Is Social Media Aggravating TMJ Pain?





three people on bench looking down at cell phone with tech neck




Modern tech habits, especially the infamous "text neck syndrome" from excessive smartphone usage, can indirectly cause TMJ pain. Recognizing and rectifying these habits is crucial to prevent the condition from worsening. As an article from the National Institutes of Health (NIH) aptly puts it, "By reducing problematic smartphone use, TMD risk might be avoided."





(Learn more about how technology can cause pain!)





Can Physical Therapy Help TMJ Pain?





Absolutely. Physical therapy provides a comprehensive approach to managing TMJ pain. A research article on the Physical Therapy and Rehabilitation Journal encompasses education, hands-on treatments, and exercises that affirm this claim. Specialists in TMD employ techniques like soft tissue mobilization, manual therapy, and even trigger point dry needling. Alongside these treatments, patients are educated on posture, ergonomics, and more to prevent TMD recurrence. The overwhelming consensus is clear: Physical therapy helps TMJ pain remarkably.





Choosing The Therapy Network for TMJ Treatment





The Therapy Network stands out in TMJ treatment, emphasizing not just the jaw but also surrounding muscles, posture, and more. Regularly hosting TMJ and Facial Pain Clinics across various locations, they ensure each patient receives individualized care.









Reasons to opt for The Therapy Network include:






  1. Accessibility: Immediate appointments and multiple locations make starting treatment effortless.




  2. Expertise: A team of specialized physical therapists guarantees top-tier care.




  3. Affordability: With insurance acceptability and varied payment options, treatment remains within reach.




  4. Seamless Journey: From consultation to post-therapy, experience a smooth transition.





To conclude, if you're asking, "Can physical therapy help TMJ pain?" the evidence from Choose PT and success stories suggest a definitive yes. The Therapy Network is poised to assist anyone facing TMJ challenges, offering expertise and guidance for effective recovery.






Categories Back Pain, Chronic Pain, Dry Needling, Exercise Author marketing

What is Dry Needling?



If you’re looking for a way to relieve muscle pain and improve overall performance, you might consider physical therapy dry needling. This treatment method is becoming increasingly popular among physical therapists as an effective way to treat a variety of musculoskeletal conditions, from neck and shoulder pain to tennis elbow. In this blog post, we’ll discuss the basics of physical therapy dry needling and how it can help you.


Technique





is a technique used to treat muscle pain and improve performance. It involves inserting tiny, thin needles into trigger points, or areas of muscle tension, to stimulate and release muscle tension. This can help improve range of motion, reduce pain, and improve overall mobility.


Types of Needles





The needles used in physical therapy dry needling are typically sterile, disposable needles that are inserted into the skin. The needles are inserted to a depth that is specific to the patient’s condition, and the area is then manipulated to stimulate the muscles. This can help to relieve pain and improve range of motion.


Treatment





The dry needling treatment is typically done in a series of sessions that last anywhere from 10 minutes to an hour. During each session, the physical therapist will assess the patient’s condition and response to the treatment before moving forward. The number of sessions depends on the individual patient and the condition being treated.


Benefits 





Physical therapy dry needling can be beneficial for a variety of conditions and injuries, such as tmj/tmd, neck and shoulder pain, tennis elbow, low back pain, and carpal tunnel syndrome. It can also help improve athletic performance by releasing tension in tight muscles and increasing range of motion. If you’re looking for a way to reduce muscle pain and improve performance, physical therapy dry needling may be an option for you. Talk to your physical therapist to find out if this treatment is right for you.