If you have TMJ Disorder, you've probably had to curtail some of your activities. It's amazing how much the jaw muscles/joints are involved in so many activities! If you're a non-exerciser, this is a mute point, but if you are a go-getter, exercising can present problems with TMJ Disorder.
AB Exercises
You've probably discovered that doing crunches can be quite painful to your jaw. Does this mean you get out of doing abs? Only if you want to. There are abs you can do that don't hurt your jaw, they just aren't crunches or sit-ups. Who likes doing those, anyway? Even doing The Plank can hurt your jaw due to gravitational pull.
One gimmicky piece of equipment, The Abdominizer (it looks a bit like a lounge chair) does allow for ab exercises that don't hurt the jaw. This is probably because your head is totally supported.
Weights
If lifting weights, BE SURE to hold your mouth OPEN and breathe. Closing your mouth while doing weight training can lead to clenching. The same holds true if using stretch bands instead of weights.
Watch Out for Jarring Activities
Horseback riding only has one drawback...if you get jarred, your two jaws may smack together.
Hiking is fine. Watch the weight of your backpack, however. Too much weight may cause you to clench while struggling uphill.
Biking? Watch the jarring. Same with jogging or running. The treadmill is a good friend for you, especially if it has a shock absorber.
Water sports like swimming are fine, but be careful if you water ski.
Aerobics classes are fine if the jarring does not bother you.
Yoga and Tai Chi are wonderful, but not the moves where you must be inverted.
You should have no trouble with bowling, golfing, rowing, tennis, softball, badminton, ice skating (unless you fall on your behind and jar yourself!).
NO NO Exercises
I would not encourage you to play football, rugby, soccer, boxing or take up wrestling or contact sports in general. Really, most of this is up to the individual and the degree of TMJD one has. As your jaw improves, you can easily resume activities you may have had to give up.
In general, having TMJD is not an excuse for not working out in some way.
For more ideas on dealing with TMJ Disorder, see You Can Conquer TMJ: Ideas and Recipes, (Moonlight Mesa Associates, 2006) available at amazon.com or www.rlcoffield.com
Sunday, December 21, 2008
Monday, December 15, 2008
The Loneliness of TMJ Disorder
There is a terrible loneliness that often accompanies TMJ Disorder. Not being able to chew/eat is alien to the vast majority of people. There is little understanding of the dynamics of this condition. Chewing. It's so basic. So simple. So everyday. Yet TMJD sufferers often can only sip through a straw. There is no camaraderie at mealtime. You watch as others nonchalantly chew, talk and swallow without a thought. Pain may be your constant companion...it may be your only companion.
Not Well Understood
Despite the "experts" in this condition, this is really not a well understood ailment. Its causes are as diverse as the people who suffer from it. Its cures are even more uncertain. Too often sufferers are subjected to criminal, nonreversible procedures because of their desperate attempt to get pain free and be able to eat and enjoy food again. The result is that frequently sufferers are left worse off, physically and financially, after a treatment than they were before the treatment. There's no "TMJD Certification." It's Buyer Beware!
The condition seems to be most often brought on by injury, hyper-extension of the jaw (during lengthy dental procedures) and clenching and grinding of teeth, most often at night.
Amazingly, a large percentage of people who have this condition do recover without medical intervention given TIME and a SOFTER DIET. A few do require the services of a surgeon, and a the lucky ones actually get better.
Chiropractors often insist that they have the solution to the condition through spinal manipulation, and for some this may work. Hypnotism may work - for all I know, voodoo works. For me, time and a softer diet worked. Icing the jaw helped also. It was a long, slow, painful recovery, however, made worse by the plastic mouthguard a dentist insisted would help, but which only cost me $250 and more pain. This is often the case with mouthguards. People either swear by them or abhor them.
Probably one of the worst things about this condition is the sinking feeling that it will never go away, that this is the rest of your life: soup, oatmeal, pureed slop. There are actually many, many edible recipes for the TMJD sufferer, however. A bunch are in "You Can Conquer TMJ: Ideas and Recipes."
Recovery is Tentative
Once a person's had a bad bout of TMJ Disorder and "recovered," there remains an underlying fear of contracting the condition again. As a result, most people who've recovered remain very careful about what they eat. The first sign of discomfort finds the food item laying on the plate untouched. People greatly fear a relapse of TMJD. It's almost an obsessive fear with some primarily because those who've never had the disorder, JUST DON'T UNDERSTAND the pain, the depression, the alienation, the loneliness of the TMJD sufferer.
Not Well Understood
Despite the "experts" in this condition, this is really not a well understood ailment. Its causes are as diverse as the people who suffer from it. Its cures are even more uncertain. Too often sufferers are subjected to criminal, nonreversible procedures because of their desperate attempt to get pain free and be able to eat and enjoy food again. The result is that frequently sufferers are left worse off, physically and financially, after a treatment than they were before the treatment. There's no "TMJD Certification." It's Buyer Beware!
The condition seems to be most often brought on by injury, hyper-extension of the jaw (during lengthy dental procedures) and clenching and grinding of teeth, most often at night.
Amazingly, a large percentage of people who have this condition do recover without medical intervention given TIME and a SOFTER DIET. A few do require the services of a surgeon, and a the lucky ones actually get better.
Chiropractors often insist that they have the solution to the condition through spinal manipulation, and for some this may work. Hypnotism may work - for all I know, voodoo works. For me, time and a softer diet worked. Icing the jaw helped also. It was a long, slow, painful recovery, however, made worse by the plastic mouthguard a dentist insisted would help, but which only cost me $250 and more pain. This is often the case with mouthguards. People either swear by them or abhor them.
Probably one of the worst things about this condition is the sinking feeling that it will never go away, that this is the rest of your life: soup, oatmeal, pureed slop. There are actually many, many edible recipes for the TMJD sufferer, however. A bunch are in "You Can Conquer TMJ: Ideas and Recipes."
Recovery is Tentative
Once a person's had a bad bout of TMJ Disorder and "recovered," there remains an underlying fear of contracting the condition again. As a result, most people who've recovered remain very careful about what they eat. The first sign of discomfort finds the food item laying on the plate untouched. People greatly fear a relapse of TMJD. It's almost an obsessive fear with some primarily because those who've never had the disorder, JUST DON'T UNDERSTAND the pain, the depression, the alienation, the loneliness of the TMJD sufferer.
Friday, December 12, 2008
TMJ Disorder and Trips to the Dentist
In all fairness, a trip to the dentist is sheer hell…for both the TMJD sufferer AND the dentist. Be happy he/she doesn’t charge you extra!
Because most TMJ Disorder suffers may not only have a limited mouth opening, but also may be unable to hold the mouth open for long periods of time, dental work can become traumatic for everyone involved.
More Frequent Cleanings
Despite the discomfort, it is extremely important that one continue to see a dentist on a regular basis. Since you are probably not able to floss your teeth as recommended (due to mouth positions) you may want to schedule cleanings every three or four months instead of every six. You will have less plaque if you have your teeth cleaned more regularly. This means that during the cleaning procedure you’ll have to hold your mouth open for less time. Be extra nice to your hygienist!
Water Pics are Helpful
Since you probably cannot floss regularly, if at all, I do recommend getting a water pic. These are supposedly not as effective as flossing, but it does get extra particles from between your teeth, and the process does not hurt your jaw. If nothing else, it will make you feel pro-active.
Rest, Ice and Pain Relief
Ask your dentist or hygienist to give you plenty of rest times during your dental procedures. If really needed, take an Advil or Aleve for the occasion. Ice your jaw after your appointment (make sure the Novocain is worn off before icing). Eat a liquid diet if needed for the rest of the day and maybe even the next day.
I don’t recommend using one of those blocks the dentist may offer you to rest your jaw on. Holding your mouth open for an extended time is going to cause havoc for you even if it’s being propped open.
Remember, most cases of TMJ Disorder will resolve given TIME and a SOFTER DIET. For helpful hints and pages of nutritious, delicious easy-to-cook, easy-to-chew recipes, see You Can Conquer TMJ: Ideas and Recipes.
Because most TMJ Disorder suffers may not only have a limited mouth opening, but also may be unable to hold the mouth open for long periods of time, dental work can become traumatic for everyone involved.
More Frequent Cleanings
Despite the discomfort, it is extremely important that one continue to see a dentist on a regular basis. Since you are probably not able to floss your teeth as recommended (due to mouth positions) you may want to schedule cleanings every three or four months instead of every six. You will have less plaque if you have your teeth cleaned more regularly. This means that during the cleaning procedure you’ll have to hold your mouth open for less time. Be extra nice to your hygienist!
Water Pics are Helpful
Since you probably cannot floss regularly, if at all, I do recommend getting a water pic. These are supposedly not as effective as flossing, but it does get extra particles from between your teeth, and the process does not hurt your jaw. If nothing else, it will make you feel pro-active.
Rest, Ice and Pain Relief
Ask your dentist or hygienist to give you plenty of rest times during your dental procedures. If really needed, take an Advil or Aleve for the occasion. Ice your jaw after your appointment (make sure the Novocain is worn off before icing). Eat a liquid diet if needed for the rest of the day and maybe even the next day.
I don’t recommend using one of those blocks the dentist may offer you to rest your jaw on. Holding your mouth open for an extended time is going to cause havoc for you even if it’s being propped open.
Remember, most cases of TMJ Disorder will resolve given TIME and a SOFTER DIET. For helpful hints and pages of nutritious, delicious easy-to-cook, easy-to-chew recipes, see You Can Conquer TMJ: Ideas and Recipes.
Thursday, December 4, 2008
TMJ Disorder and Sleep Disturbance
Sleeping can be extremely difficult if one is having a painful episode (or ongoing episode) of TMJ Disorder. In fact, for some, sleep may not even be possible without the aide of pain medication or sleeping potions. Try to avoid both of these remedies. Perhaps the following ideas, taken from You Can Conquer TMJ: Ideas and Recipes, may help.
Avoid Side Sleeping
Maybe it's not even possible, but try not to sleep on the TMJD side of your face. If you are a person who sleeps on your back, rejoice. Sleeping on the side where you have the sore jaw does not help the situation one bit, which you probably already know. Most of the time, as you are aware, you will wake up in pain. Unfortunately, there are no clever tricks for managing the sleep issue, but here are a few ideas.
Try cradling your head, or putting your arm under it so the pressure is not on the jaw joint. (However, just gravity alone can cause the joint to ache.)
Tom McDannold, fellow TMJ sufferer, recommends sleeping with the bottom of the pillow at eye level, so the lower half of one's face is off the pillow. Again, gravity may cause pain.
Start on the Back
For starters, lay on your back, focus on your breathing and relaxing your jaw. Concentrate on making sure the lower jaw is relaxed. Place the tip of your tongue gently behind the front teeth. Some people find it helpful to start off in this position. If one places large pillows or cushions along both sides of one's head, that may help keep one from rolling over to one's side.
Even before one retires for the night, a teaspoon of "Natural Calm Plus Calcium" (a magnesium-calcium formulation) in a glass of warm water can help one relax naturally. Follow directions on the container. Eventually the dosage may be upped to four teaspoons for maximum calming. The product contains magnesium, calcium potassium, vitamin C, vitamin D3 and Boron.
No Alcohol or Stimulants
Avoid alcohol and stimulants of any kind in the hours before bed. It has been shown that alcohol and stimulant usage may exacerbate TMJ grinding and clenching.
A good night's sleep is essential for health and well-being. TMJ Disorder can be extremely disruptive to one's sleep, so it is critical that one find a way to relieve jaw pressure at bedtime.
Avoid Side Sleeping
Maybe it's not even possible, but try not to sleep on the TMJD side of your face. If you are a person who sleeps on your back, rejoice. Sleeping on the side where you have the sore jaw does not help the situation one bit, which you probably already know. Most of the time, as you are aware, you will wake up in pain. Unfortunately, there are no clever tricks for managing the sleep issue, but here are a few ideas.
Try cradling your head, or putting your arm under it so the pressure is not on the jaw joint. (However, just gravity alone can cause the joint to ache.)
Tom McDannold, fellow TMJ sufferer, recommends sleeping with the bottom of the pillow at eye level, so the lower half of one's face is off the pillow. Again, gravity may cause pain.
Start on the Back
For starters, lay on your back, focus on your breathing and relaxing your jaw. Concentrate on making sure the lower jaw is relaxed. Place the tip of your tongue gently behind the front teeth. Some people find it helpful to start off in this position. If one places large pillows or cushions along both sides of one's head, that may help keep one from rolling over to one's side.
Even before one retires for the night, a teaspoon of "Natural Calm Plus Calcium" (a magnesium-calcium formulation) in a glass of warm water can help one relax naturally. Follow directions on the container. Eventually the dosage may be upped to four teaspoons for maximum calming. The product contains magnesium, calcium potassium, vitamin C, vitamin D3 and Boron.
No Alcohol or Stimulants
Avoid alcohol and stimulants of any kind in the hours before bed. It has been shown that alcohol and stimulant usage may exacerbate TMJ grinding and clenching.
A good night's sleep is essential for health and well-being. TMJ Disorder can be extremely disruptive to one's sleep, so it is critical that one find a way to relieve jaw pressure at bedtime.
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