Victor Forge
The masseter muscle is one of the most important muscles in the body, but it is often overlooked. Located on both sides of the face, it is responsible for elevating the lower jaw and moving it forward, enabling us to chew. However, due to stress and habits like teeth grinding and gum chewing, the masseter muscle can become overworked, leading to pain and hypertrophy. While non-life-threatening, hypertrophy can cause a square-shaped jaw, impacting one's aesthetics. Treatment options range from conservative therapies like splint and behaviour therapy to surgical procedures. This article will explore effective ways to fix and strengthen the masseter muscle, addressing both cosmetic and functional concerns.
How to fix the masseter muscle
| Characteristics | Values |
|---|---|
| Description | The masseter is a rectangular-shaped muscle in the face and jaw, with three distinct layers: superficial, intermediate, and deep. |
| Function | The masseter muscle helps with chewing by elevating the lower jaw and assisting in forward movement. It also stabilizes the temporomandibular joint (TMJ). |
| Issues | Overworked masseter muscles can lead to pain, hypertrophy (enlargement), and functional disorders of the jaw. |
| Causes | Emotional stress, chronic clenching/grinding, repetitive habits like gum chewing, and physical factors such as malocclusion, bruxism, and poor posture. |
| Treatment | Conservative/non-surgical therapies, including splint therapy, behavior therapy, and botulinum toxin (Botox) injections. In some cases, surgical removal of part of the muscle or jawbone, or liposuction, may be considered. |
| Pain Relief | Identifying and alleviating trigger points, massage, posture adjustments, heat therapy, and range-of-motion exercises. |
| Prevention | Addressing behavioral habits, stress management techniques, and jaw exercises to strengthen and stretch the muscle. |
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What You'll Learn
- Manage pain with massage, posture adjustments, and trigger point identification
- Reduce tension through relaxation, stress management, and thermal therapy
- Treat masseter hypertrophy with splint therapy, behaviour therapy, or botulinum toxin
- Improve jaw flexibility with gentle motion, range of motion exercises, and massage
- Strengthen the muscle with simple exercises like yawning and clenching
Manage pain with massage, posture adjustments, and trigger point identification
Managing masseter muscle pain can be done through self-massage, posture adjustments, and trigger point identification.
Self-massage
Massaging the masseter muscle can help to ease pain and stiffness. The masseter muscle hangs from the underside of the cheekbone on the side of the face. To find the muscle, press your fingers into the area about one inch in front of your ears. Massage the area above and below the cheekbone, applying pressure to any painful points. You can also try ischemic compression, where you maintain pressure for 30-60 seconds, precise massage strokes, and the pressure-motion technique, where you push into the muscle and move your jaw.
Posture adjustments
Good posture for the head, neck, and tongue is crucial in preventing ongoing strain on the masseter muscle. Maintaining correct body posture can aid in the long-term comfort and health of the masseter muscle.
Trigger point identification
Trigger points in the masseter muscle can cause pain in the jaw joint, earaches, toothaches, and even dizziness. These trigger points can be identified by pressing your fingers into the masseter and seeking out painful tensions. It is important to examine the entire muscle, from the cheekbone down to the mandible. If trigger points are found, they can be alleviated through massage.
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Reduce tension through relaxation, stress management, and thermal therapy
Reducing tension in the masseter muscle can be achieved through relaxation, stress management, and thermal therapy.
Relaxation Techniques
Self-massage techniques, such as gentle rubbing in small circular motions or applying consistent pressure, can help to alleviate tension and promote relaxation. Massage therapy can also address trigger points in the masseter muscle, reducing pain and improving jaw alignment. It is important to note that while massage can be beneficial, severe jaw pain may require additional treatments.
Stress Management
Mental and emotional stress can lead to unconscious tension in the masseter muscle. Managing stress through techniques like meditation, deep breathing, or counselling can help reduce this tension. Additionally, addressing behavioral habits that may be contributing to overworking the masseter muscles, such as gum chewing or unconscious teeth grinding, can also reduce tension.
Thermal Therapy
Applying heat or ice to sore muscles can help reduce tension and promote relaxation. Alternating between hot and cold compresses can improve blood flow to the area, reduce inflammation, and soothe pain.
Combining these techniques with physical therapy exercises, such as strengthening and stretching, can further reduce tension and improve mobility. It is important to note that severe cases of tension or pain may require professional treatment, and a personalized treatment plan is often necessary for lasting relief.
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Treat masseter hypertrophy with splint therapy, behaviour therapy, or botulinum toxin
Masseter muscle hypertrophy refers to the enlargement of the masseter muscle, which is one of the muscles used for chewing. While the condition is not life-threatening, it can cause psychological distress due to the change in facial appearance, such as a square-angled or bottom-heavy jaw. There are two main treatment approaches for masseter hypertrophy: conservative/non-surgical therapies and traditional/surgical methods.
Splint Therapy
Splint therapy is a conservative treatment option for masseter hypertrophy. It involves the use of an oral appliance, such as a splint or bite adjustment, to reduce the force of biting, clenching, and grinding. This helps to alleviate the symptoms associated with masseter muscle hypertrophy, such as pain and jaw issues.
Behaviour Therapy
Behaviour therapy is another non-invasive treatment approach. It focuses on addressing the behavioural habits that may contribute to overworking the masseter muscles, such as gum chewing, nail-biting, or chronic teeth clenching and grinding. Behaviour therapy aims to make patients aware of these often-unconscious habits and provide techniques for relaxation, stress management, thermal therapy, improved sleep hygiene, and dietary counselling.
Botulinum Toxin Injection Therapy
Botulinum toxin type A (commonly known as Botox) injection therapy is a non-surgical treatment option for masseter hypertrophy. It involves injecting freeze-dried botulinum toxin protein, reconstituted with sterile saline, directly into the muscle. This helps to reduce muscle contractions and improve facial contouring. While botulinum toxin injections are widely used for cosmetic purposes, there is limited high-quality research on their effectiveness and potential side effects for treating benign masseter hypertrophy.
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Improve jaw flexibility with gentle motion, range of motion exercises, and massage
Improving jaw flexibility can help alleviate pain and discomfort in the temporomandibular joint (TMJ), which is the joint that connects the lower jaw to the skull and allows for a range of motions necessary for talking, eating, and other activities. Here are some gentle motions, range-of-motion exercises, and massages that can help improve jaw flexibility:
Gentle Motions and Range-of-Motion Exercises
- Goldfish exercises: Partially open and close your mouth in a motion similar to a goldfish. This helps increase range-of-motion flexibility and decrease TMJ stiffness.
- Resisted opening and closing of the mouth: Place your index fingers under your chin and gently try to open your mouth while resisting the motion with your fingers. This allows you to feel the muscles of your jaw and face working.
- Side-to-side jaw movement: Open your mouth slightly and gently move your jaw from side to side, keeping your teeth slightly apart and ensuring a slow and smooth motion. This stretches the muscles that support the TMJ, improving joint mobility and reducing discomfort.
- Forward jaw movement: Sit or stand comfortably with your head facing forward. Slightly open your mouth and shift your lower teeth in front of your upper teeth. Hold this position for 10 seconds and then slowly return to the starting position. This exercise helps reduce tension and tightness around the TMJ by stretching out the muscles.
- Tongue-to-roof touch: Gently touch your tongue to the roof of your mouth. Without letting your tongue drop, extend your jaw as far down as you can. Then, close and open your jaw while keeping your tongue in contact with the roof of your mouth. Repeat this chewing motion at least 10 times, three times a day.
TMJ Massage
- TMJ kneading massage: Locate the masseter muscles in your lower jaw, which are directly behind your molars and below your cheekbone. Start at the corner of your mouth and work your fingers back towards your ear. Massage this area with gentle, constant pressure using two or three fingers in a circular motion. This improves lymph function and increases blood flow to the area.
- TMJ friction massage: Locate the mandible muscle, which is the lower part of your jaw just below the masseter, found along your jawline. Apply gentle, constant pressure to the mandible muscle using your index finger. Experiment with different spots and amounts of pressure to find what works best for you.
- TMJ stretching massage: Place two fingers of one hand on the mandible and two fingers of the other hand on the masseter muscles. Press your fingers toward each other until the tips meet between both muscles. Hold this position for a few seconds and then relax.
It is important to note that these exercises and massages should not cause pain. If you experience pain, readjust the intensity or stop the exercise. Consult a doctor or dentist if you have persistent pain or discomfort.
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Strengthen the muscle with simple exercises like yawning and clenching
The masseter muscle is one of the most important muscles in the body, but it often goes unnoticed. It is a big muscle located right next to where the jaws meet. When you bite or chew, you can feel the muscle moving your lower jaw. The masseter muscle helps us chew and eat our food. It helps to elevate the lower jaw and assists in the forward movement of the jaw.
The masseter muscle can be overworked due to various reasons, such as emotional stress, teeth grinding, gum chewing, or simply a preference for chewing on one side. Over time, these habits can lead to either pain or hypertrophy of the muscle. Hypertrophy refers to the enlargement of the masseter muscle, which can result in a square-angled face.
To fix and strengthen the masseter muscle, one can perform simple exercises at home. One such exercise is to open your mouth in a yawn to stretch the muscle. Open your mouth wide enough to fit three fingers inside and then slowly close it. This is one of the easiest ways to strengthen the masseter muscle. Another similar exercise is to cluck your tongue with your teeth slightly apart and your tongue resting on the roof of your mouth. Repeat this six times, up to six sessions per day.
Clenching the jaw is another effective way to strengthen the masseter muscle. Open your jaw wide and then slowly close it. As you get accustomed to the exercise, try holding your mouth closed for longer durations, starting with 30 seconds and gradually increasing. Be cautious not to grind your teeth together or close your mouth too quickly, as this can lead to strain. To add more resistance, you can purchase a jaw workout device that requires more force than clenching.
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Frequently asked questions
The masseter muscle is one of the most important muscles in the human body, but it often goes unnoticed. Humans have two masseter muscles, one on each side of the face, which help with the movement of the lower jaw.
If you are experiencing pain in the jaw, ear, or head, you may be suffering from masseter muscle issues. Other symptoms include difficulty chewing or swelling around the jaw and face.
Masseter muscle issues can be caused by several factors, including mental and emotional stress, physical factors such as malocclusion, bruxism, and poor posture, and regular habits such as gum-chewing or acute biting actions.
There are several ways to fix your masseter muscle, including conservative/non-surgical therapies, behaviour therapy, and botulinum toxin (Botox) injection therapy. Regular exercises can also help strengthen the masseter muscle, such as jaw stretches and clenching and unclenching the jaw.
