Athena Vale
Jaw pain, often caused by inflamed and painful chewing muscles, can be relieved through massage. This condition is known as TMJ disorder and can be caused by arthritis, a jaw injury, or clenching or grinding teeth. Massage is an effective treatment for TMJ, and there are several techniques that can be performed at home to relieve pain and promote relaxation. These include kneading, friction, and stretching, and they can be done with your hands or with specially designed tools.
| Characteristics | Values |
|---|---|
| Type of massage | TMJ massage |
| Purpose | Relieve jaw pain |
| Cause of jaw pain | Inflamed and painful chewing muscles, arthritis, jaw injury, clenching or grinding teeth, stress |
| Massage techniques | Friction massage, stretching massage, trigger point massage, kneading massage |
| Massage process | Locate the mandible muscle, apply gentle constant pressure, experiment with exact spot and pressure, place thumbs parallel to jawline, press and drag thumbs down against jaw, stretch muscle away from upper jaw |
| Massage area | Masseter muscle, mandible muscle, TMJ joint, suboccipital muscle group, sternocleidomastoid |
| Massage pressure | Gentle to moderate pressure |
| Massage movement | Circular motions, perpendicular to the muscle fibres, side-to-side, front-to-back |
| Massage duration | Continue until relief is found |
| Other treatments | Relaxation techniques, warm or cold compress, mouth guard |
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What You'll Learn
How to locate the mandible muscle
The mandible is the largest bone in the human skull, forming the lower jawline and shaping the contour of the face. It is the only freely moving bone in the skull and makes up the entire lower face. The body of the mandible is curved and shaped like a horseshoe. It has two borders: the alveolar border (superior), which contains 16 sockets to hold the lower teeth, and the base (inferior). The mandible serves as the attachment point for various muscles, including the muscles of mastication.
The mandible has two rami, which project perpendicularly upwards from the angle of the mandible. The ramus is the vertical part of the mandible. The point at which it unites with the body is called the angle of the mandible, or the gonial angle. The superior part of the ramus consists of two processes: the coronoid process (anterior process) and the condylar process (posterior process). The incisure between them is called the mandibular notch. The condyle of the mandible contributes to the temporomandibular joint, which is formed by the mandible articulating with the temporal bone.
The mandible is the insertion point for a range of muscles involved in facial expression, including the temporalis, masseter, medial pterygoid, and lateral pterygoid muscles. The temporalis muscle fibres converge to form a tendon that inserts on the coronoid process of the mandible. The masseter muscle is a strong, quadrangular muscle that covers the lateral aspect of the ramus of the mandible. It arises from the maxillary process of the zygomatic bone and attaches to the rami of the mandible. The medial pterygoid muscle fibres converge to form a tendon that inserts on the medial ramus of the mandible. The lateral pterygoid muscle is a triangular muscle that lies in the infratemporal fossa and inserts into the neck of the mandible.
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How to find the masseter muscle
The masseter muscle is one of the most powerful muscles in the human body. It connects the lower jaw to the cheekbone and is responsible for closing the mouth and chewing. The masseter muscle is located right along your cheeks, on both sides of your jaw, running vertically from in front of your ear to the angle of your jaw.
To find the masseter muscle, place your fingers about an inch in front of your ears, just below the cheekbone. Gently clench your teeth to feel the muscle contract. This is the area you will focus on during a self-massage.
The masseter muscle has a quadrangular shape and is composed of a superficial and a deep part. The deep head of the muscle is partly concealed, and the superficial portion covers it anteriorly. The deep part consists of vertically directed muscle fibres. The entire superficial aspect of the muscle is covered with thin but very strong masseteric fascia.
The masseter is one of the four muscles of the masticatory apparatus, along with the temporalis, lateral pterygoid, and medial pterygoid muscles. It is also one of the primary muscles of mastication, responsible for the elevation of the mandible and some protraction.
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Self-massage techniques
Self-massage is an accessible way to relieve jaw pain and promote relaxation. It is important to perform these techniques gently and without causing pain. If you experience any discomfort, stop the massage and consult a healthcare professional. Before you begin, ensure your hands are clean and your nails are trimmed.
- Place your fingers on your cheeks, just in front of your ears. Apply gentle pressure and make small circles with your fingers. Gradually move your fingers down towards your jaw joint and repeat for one to two minutes.
- Place your fingers on your temples, just above your ears. Make small circles with gentle pressure and gradually move your fingers towards your hairline. Repeat for one to two minutes.
- Place your fingers at the base of your skull, just above your neck. Make small circles with gentle pressure and gradually move your fingers down towards your shoulders. Repeat for one to two minutes.
- Sit up straight with your shoulders relaxed. Slowly tuck your chin towards your chest, keeping your eyes level. Hold this position for five to ten seconds, then relax. Repeat this exercise five to ten times.
- Sit up straight and tilt your head to one side, bringing your ear towards your shoulder. Hold for five to ten seconds, then repeat on the other side. Repeat this exercise five to ten times on each side.
- Open your mouth as wide as you comfortably can. Place your fingers on your lower teeth and gently pull down.
- Locate the masseter muscle in your lower jaw, directly behind your molars and below your cheekbone. Place two or three fingers on this muscle and move them in a circular motion with gentle pressure.
- Locate the mandible muscle, which is the lower part of your jaw just below the masseter. Apply gentle, constant pressure to this muscle using your index finger.
- Place two thumbs parallel to your jawline, right above your mandible muscles. Press and drag your thumbs down your jaw, slowly stretching the muscle away from your upper jaw.
- Place two fingers of one hand on the mandible and two fingers of the other hand on the masseter muscles. Press your fingers towards each other until they touch between the two muscles and hold for a few seconds.
In addition to these self-massage techniques, consider using a warm or cold compress on the affected area to help alleviate pain and reduce inflammation. Relaxation techniques such as deep breathing, meditation, or yoga can also help to reduce stress and promote overall relaxation.
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When to seek professional help
While self-massage and home exercises can be helpful in relieving jaw pain, it is important to know when to seek professional help. Consult a healthcare professional or a qualified massage therapist if you experience any of the following:
- Your TMJ pain persists or worsens.
- You experience severe jaw locking or limited mobility.
- Home treatments do not provide sufficient relief.
- You have persistent pain that doesn't improve with home care.
- You experience neck and shoulder pain, tension headaches, or earaches.
- You are experiencing tooth grinding (bruxism) which can exacerbate TMJ issues and lead to tooth damage over time.
- You are unsure of the exact points and pressure that work for you.
- You are sore or stiff for too long after performing self-massage or home exercises.
Most professionals recommend starting with frequent sessions to get acute symptoms under control before reducing the frequency of treatments. For optimal, lasting TMJ relief, it is essential to be consistent with regular bodywork sessions, home exercises, and stress management techniques.
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Exercises to relieve jaw tension
TMJ disorders, or TMD, can cause pain and tightness in the jaw. This can be caused by inflamed and painful chewing muscles, arthritis, a jaw injury, clenching or grinding your teeth, or even genetics. While a doctor or dentist can help you design a personalized plan, there are some exercises you can do at home to relieve jaw tension.
Tongue stretches
Place the tip of your tongue on the roof of your mouth, just behind your upper front teeth. Open your mouth as wide as you can without causing pain and hold for 5–10 seconds.
Movement with resistance
Place your thumb under your chin and open your mouth, pushing against your thumb to create resistance. You can also place your thumb and forefinger on either side of your jaw and close your jaw while pushing against your fingers.
Breathing exercises
Sit or lie down and relax your body. Slowly breathe in, feeling your stomach rise rather than your chest. Then, slowly breathe out, aiming to exhale for as long as you inhaled. Repeat this for a few minutes until you feel more relaxed.
Side-to-side, front-to-back jaw movements
Place an object, such as a wooden craft stick, between your top and bottom front teeth. Slowly move your jaw from side to side while clenching the item. Then, thrust your bottom jaw forward so that your bottom teeth are in front of your top teeth. Gradually increase the thickness of the object as the exercise gets easier.
Relaxation exercises
Inhale slowly, expanding your stomach rather than your chest. Then, slowly exhale. Repeat 5–10 times. While sitting or lying in a relaxed position, flex each muscle in your body, then release the tension. This will help you identify areas of tension and consciously relax them.
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Frequently asked questions
TMJ stands for temporomandibular joint disorder, which is usually the result of inflamed and painful chewing muscles around the jaw. A TMJ massage is an effective, non-medicinal solution to relieve jaw pain.
Here are some techniques that can be done at home:
- Locate the masseter muscle in your lower jaw, directly behind your molars and just below your cheekbone. Massage this area by pressing gently with two or three fingers and moving in a circular motion.
- Place your fingers on the TMJ joint, located just in front of your ear. Gently open and close your mouth, using your fingers to provide slight resistance.
- Place your thumbs parallel to your jawline, right above your mandible muscles. Press on these muscles as you drag your thumbs down against your jaw, slowly stretching the muscle away from your upper jaw.
Yes, here are some simple exercises that can be done at home:
- While touching your tongue to the roof of your mouth behind your upper front teeth, open and close your mouth.
- Put an object, such as a wooden craft stick, between your top and bottom front teeth. Slowly move your jaw from side to side while clenching the item between your teeth.
- Sit or stand in a comfortable position. Gently open your mouth wide enough to feel a stretch but not to the point of pain. Hold this position for a few seconds, then slowly close your mouth. Repeat this movement 5-10 times.
