Victor Forge
The masseter muscle, located at the angle of the jaw, is responsible for closing the jaw and retracting it. When aggravated, it can cause pain in the ear, jaw, teeth, and even headaches. Teeth grinding, gum chewing, and cracking hard candy are some common habits that can lead to a tight masseter muscle. To loosen this muscle, one can try facial massages, mouth opening exercises, and consciously avoiding clenching the jaw or grinding the teeth. In more severe cases, medical interventions like Botox or surgery may be considered.
How to loosen the masseter muscle
| Characteristics | Values |
|---|---|
| Location | Angle of the jaw |
| Function | Closing the jaw, retracting (pulling) the jaw backwards |
| Pain referral | Ear, TMJ, over the eye, upper and lower teeth |
| Related issues | Tension-like headaches, cervicogenic headaches, earaches, molar pain, tinnitus |
| Causes of aggravation | Head posture, prolonged open jaw during dental surgery, clenching teeth, gum chewing, cracking hard candy, low thyroid function, anemia, vitamin deficiencies, electrolyte disorders, depression |
| Treatments | Mouth opening exercises, massage, botox, night guard/splint, medication (e.g. Tylenol, ibuprofen) |
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What You'll Learn
Avoid teeth clenching and gum chewing
To loosen your masseter muscle, it is important to avoid teeth clenching and gum chewing. Teeth clenching, also known as bruxism, is often related to stress or anxiety. It can lead to jaw pain and even damage your teeth. If you find yourself clenching your teeth, try to find ways to relax, such as through breathing exercises, listening to music, or regular exercise. Maintaining a consistent sleep schedule and creating a relaxing bedtime routine can also help reduce teeth clenching. Additionally, if you smoke, drink excessive alcohol, or take certain drugs or medications, consider seeking professional help to address these underlying causes.
If you are experiencing jaw pain due to gum chewing, it may be time to cut back or quit. Chewing gum constantly can lead to an aching jaw, dental problems, and even bloating. To stop chewing gum, you can try replacing it with healthier alternatives such as sunflower or fennel seeds, which can keep your mouth busy and satisfy your chewing habit. Additionally, maintaining proper oral hygiene by drinking plenty of water, chewing parsley, and using mouthwash can help keep your breath fresh without relying on gum.
It is important to be mindful of your jaw muscles and avoid excessive clenching and chewing habits. If you are experiencing persistent jaw pain or other negative consequences, consider seeking professional advice from a dentist or doctor to find the best solution for your specific situation.
In summary, avoiding teeth clenching and gum chewing can help loosen your masseter muscle and reduce associated jaw pain and dental problems. This can be achieved through stress reduction techniques, finding alternative oral habits, and maintaining a healthy oral care routine. Remember to seek professional advice if needed to ensure you are taking the best course of action for your jaw health.
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Try a mouth guard or night splint
If you're experiencing pain or soreness in your masseter muscle, it may be worth trying a mouth guard or night splint. These devices can help to alleviate your symptoms by stabilizing and supporting the joints and muscles, preventing your teeth from grinding and clenching.
There are two main types of devices to choose from: a mouth guard or a night splint. Mouth guards, also known as anterior bite plane splints, are typically made of a firm material and are designed for short-term treatment. They provide "partial coverage", leaving the posterior teeth exposed. By inhibiting contact between the posterior teeth, these guards can help to reduce jaw clenching and the activation of jaw muscles.
On the other hand, night splints, or full coverage splints, are designed for longer-term use. They can protect your teeth from grinding and address specific TMJ disorders or sleep apnea. Some full coverage splint designs allow for contact with the posterior teeth, while others "disclude" the teeth to prevent clenching.
If you're considering a mouth guard, it's important to note that they may not be effective for everyone. Some people report that using a mouth guard makes them bite down even harder, which can worsen the problem. Additionally, it's worth mentioning that mouth guards and night splints do not directly reduce muscle soreness or clenching. Their primary function is to protect your teeth and gums from the damage caused by grinding and clenching.
To determine whether a mouth guard or night splint is the best option for you, it's recommended to consult a dentist. They can examine your individual needs and explain your options, ensuring you receive a custom-made device that fits your teeth properly.
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Jaw-stretching exercises
Temporalis Muscle Stretch
- Sit in a stable chair with a straight back and good head and neck posture.
- Place the heels of your hands on your head, just in front of your ears.
- Slowly open your mouth as wide as you can while gently pushing upward on the temporalis muscle with your hands.
- Hold this stretch for about three seconds, then return to the starting position.
- Aim for a total of 10 repetitions.
Masseter Muscle Stretch
- Sit with good posture in a stable chair.
- Locate the masseter muscles by clenching your jaw.
- Place the heels of your hands on the masseter muscles, which are located in front of the TMJ under the cheekbones.
- Slowly open your jaw while pushing up on the masseter muscles with your hands.
- Hold the stretch for about three seconds, then slowly return to the starting position.
- Repeat until you have completed 10 repetitions.
Tongue Stretch
- Touch your tongue to the roof of your mouth.
- Open your mouth as wide as you can and hold for 5-10 seconds.
Jaw Push
Push your lower jaw out as far as you can, then pull it back in.
Pencil Exercise
- Place a pencil between your teeth.
- Slide your jaw forward without dropping the pencil and hold for 20 seconds.
In addition to these stretches, you can also try kneading or gently massaging the masseter muscles to help relax them and encourage a painless range of motion. Start by finding the notches of the masseter muscles under your cheekbones and press your fingers into these notches for 30-60 seconds. You can also try using your knuckle or thumb to apply pressure and massage the muscle until you feel a "sweet ache."
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Masseter botox
The procedure is typically performed in a doctor's office or clinic by a trained healthcare professional. Before the treatment, a medical professional will clean your skin to reduce the risk of infection and may use a topical anaesthetic to numb the area. They will then insert a syringe with a very thin needle into the masseter muscle and slowly withdraw it as they inject the botulinum toxin. The number of syringes and injections needed will depend on what you are treating. For jaw slimming, a typical dose is 20 to 30 units of Botox per side, or 4 injections (2 on each side) of 10 to 15 units each.
Most people see results within a few days to a week after the procedure, with noticeable slimming of the jawline usually observed within 1 to 2 weeks. The effects typically last for a few months, and it may take up to 4 to 6 months for the injections to wear off completely.
While masseter Botox is generally considered safe, it can cause side effects such as bruising, tired facial muscles, and difficulty chewing hard foods. More serious but less common side effects include drooping of the eyelid or eyebrow. It is important to consult with a qualified healthcare provider who has experience in facial anatomy and performing the procedure to reduce the risk of complications.
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Masseter massage
The masseter muscle is located at the angle of your jaw and is responsible for closing the jaw and retracting it (pulling it backwards). This muscle can be aggravated by several factors, including teeth clenching, gum chewing, and cracking hard candy. To relax this muscle, try the following massages and exercises:
Self-Myofascial Release
Using your thumb or a ball, locate a tender point on the masseter muscle, and then open your jaw. This targets the superficial component of the masseter.
Partial Jaw Opening
Partially open your jaw, and then try to jut it out while using your hands to resist and prevent this movement. This will cause the muscles that retract the jaw to relax.
Mouth Opening Exercises
Start by opening and closing your mouth several times as a warm-up. Then, gently hold your bottom teeth with one hand and slowly pull down on your jaw until you feel pain.
In addition to these targeted massages and exercises, trying to avoid subconsciously clenching your teeth can also help loosen the masseter muscle.
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Frequently asked questions
If you have a tight jaw muscle, you will likely experience pain when doing everyday activities such as chewing, talking or yawning.
Teeth grinding, which can be a sign of stress or anxiety, is a common cause of tight jaw muscles. Other causes include prolonged open jaw during dental surgery, gum chewing, and cracking hard candy.
To loosen your masseter muscle, you can try massaging the muscle, as well as trying not to subconsciously clench your jaw. You can also try mouth opening exercises, such as gently pulling down on your jaw until you feel pain.
Botox is often suggested as a treatment for loosening the masseter muscle. However, this may not be suitable for everyone, and other options include surgery or a combination of surgery and botox.
