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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!






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.






three people on bench looking down at cell phone with tech neck
Categories Manual Therapy, Neck Pain, Resources Author marketing

Is Social Media The Cause Of Your Neck Pain (Tech Neck)?


How many hours are you looking down at your phone and scrolling? Is social media the cause of your neck pain (tech neck)? Did you know there is a direct correlation between hours of scrolling and neck, shoulder, and back pain? Add in sitting at your desk; it is a recipe for misery.





There is a good chance if you answered "yes" that social media could be the cause. The good news is that manual physical therapy can help. If you have "Tech Neck," this blog will provide solutions to the pain.





What is Tech Neck?













"Tech Neck" refers to a repetitive stress injury to the neck caused by having your head in a forward, looking down position for an extended period. The posture affects the curvature of the spine, the neck and shoulder muscles, and supporting ligaments. Here are a few symptoms that you may feel if you have Tech Neck:






  1. Sharp and nagging pain in the neck and shoulders




  2. Headaches and or eye pain




  3. Decreased range of motion due to tightness in your neck and shoulders




  4. Nerve pain or tingling and numbness in your upper limbs





“The more we look down, the more the muscles have to work to keep your head up. These muscles can get tired and sore from looking down at our smartphones, working on computers, or looking down at tablets all day."—Health Matters.





If social media is the cause of your neck pain, schedule an appointment with a physical therapist. The good news is that you do not need a referral prescription to visit a physical therapist if you live in Virginia. Contact The Therapy Network in the Hampton Roads region of Virginia and book an appointment today.





Manual Physical Therapy Can Help





There are ways to prevent neck pain, such as taking long breaks from your smartphone and scrolling social media. If you are already experiencing pain or any of the symptoms above, it is time to take corrective action.





Manual physical therapy is a specialized therapy that fits the needs of those suffering from Tech Neck or back and shoulder pain.





Manual physical therapy is beneficial for various conditions, such as joint stiffness, muscle tightness, limited range of motion, and pain associated with musculoskeletal disorders. The hands-on techniques aim to reduce pain, improve joint mobility, enhance flexibility, and restore normal movement. If you are experiencing pain, numbness, and/or headaches, it is time to receive support from a professional physical therapist.





What are Manual Physical Therapy Techniques?





You may want to know more about manual physical therapy techniques if you suffer from neck, back, and shoulder pain. Here are the five methods most often used at The Therapy Network:






  1. Joint Mobilization: This technique involves skilled passive movements of a joint to improve its range of motion, reduce pain and restore normal joint mechanics.




  2. Soft Tissue Mobilization: This technique includes hands-on therapy such as massage, deep tissue mobilization, and myofascial release to address muscle tightness and trigger points.




  3. Muscle Energy Techniques: These techniques involve the active contraction of muscles against a resisted force to restore normal joint motion.




  4. Myofascial Release: This technique focuses on releasing tension and tightness in the connective tissue surrounding muscles. It promotes mobility while reducing pain.




  5. Manipulation: This technique involves a quick and controlled movement to restore a joint's normal function.





At The Therapy Network, you will meet with a specialist who uses various manual techniques to relieve neck, back, and shoulder pain. You can find a complete description of our manual physical therapy services on our website.





The Therapy Network in Virginia Beach, Chesapeake, and Norfolk





If you live or work in the Hampton Roads region of Virginia, there is a Therapy Network location is nearby. With TTN locations in Virginia Beach, Chesapeake, and Norfolk, you are never far away from a convenient location. You can schedule an appointment today since you do not need a physician's referral or prescription to visit The Therapy Network. And chances are good that we can see you today too.





Is social media causing your neck pain? If you are suffering from Tech Neck or shoulder and back pain, it is time to take the first step to living pain-free. Call TTN or book an appointment online.