Maximus Gage
The masseter muscle, located at the angle of the jaw, is responsible for closing the jaw and plays a major role in chewing. When this muscle tightens due to stress or habits like gum chewing, it can trigger tension headaches, earaches, molar pain, and even tinnitus. To release the masseter muscle, self-massage techniques can be employed, such as gentle rubbing in small circular motions, applying pressure to the muscle for 10 seconds, and performing deep strokes from the cheekbone to the jawline. Additionally, jaw exercises, such as partially opening the jaw and resisting the movement of jutting it out, can help relax the muscle. These techniques aim to alleviate pain, restore jaw function, and reduce tension in the masseter muscle.
How to Release the Masseter Muscle
| Characteristics | Values |
|---|---|
| Location | Angle of the jaw |
| Function | Closes the jaw and retracts (pulls 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 muscle aggravation | Head posture, prolonged open jaw during dental surgery, habits of clenching the teeth, gum chewing, cracking hard candy, low thyroid function, anemia, vitamin deficiencies, electrolyte disorders, depression |
| Treatment | Self-myofascial release, massage, acupuncture, dry needling, injections, botulinum toxin (Botox), post-isometric relaxation |
| Self-massage techniques | Gentle rubbing in small circular motions, applying consistent pressure to release tension, deep stroking massage from cheekbone to jawline, combining pressure application with stretching |
| Exercise | Partially open jaw, jut out jaw and use hands to resist movement |
| Pressure application | Use knuckles of first and second digits, follow jawline towards ear, apply pressure for 10 seconds while deep breathing into the belly |
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What You'll Learn
Self-massage techniques
Self-massage is an effective strategy for releasing the masseter muscle. The masseter muscle is located at the angle of your jaw, connecting your jawbone and cheekbone, and is responsible for closing the jaw. When this muscle tightens, it can cause tension headaches, jaw pain, and even earaches.
Gentle Circular Rubbing: Use your fingertips or knuckles to gently rub the masseter muscle in small, circular motions. This helps to alleviate tight spots and release tension.
Apply Consistent Pressure: Apply consistent pressure directly to the trigger points within the masseter muscle. Hold the pressure for 5 to 10 seconds, and then release. You can use your thumb, finger pads, or knuckles to apply pressure.
Combine Pressure with Stretching: While applying pressure to the trigger points, slowly open your mouth to stretch the muscle. This helps to improve the effectiveness of the self-massage.
Deep Stroking Massage: Perform a deep stroking massage from the cheekbone down towards the jawline. This helps to elongate the masseter muscle fibres and provide relief from tightness.
Partial Jaw Jutting: Partially open your jaw, and then attempt to jut your jaw out while using your hands to resist this movement. This technique helps relax the deeper parts of the masseter muscle, which are responsible for retracting the jaw.
Open and Close Jaw: Open your jaw as wide as you can, and then close your mouth. Repeat this movement until you feel the muscle release.
It is important to be gentle and gradual with these techniques, respecting the delicate structures of the jaw and its interconnectedness with the neck muscles. Additionally, using a mirror can help observe any asymmetries or deviations in jaw movement, which can indicate potential trigger points requiring therapy.
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Identify trigger points
Trigger points in the masseter muscle are hyperirritable spots that can cause pain and jaw dysfunction. The masseter muscle is located at the angle of your jaw and is responsible for closing the jaw and lifting the lower jawbone. Dysfunction in this muscle can cause a severely restricted jaw opening and significant pain, affecting daily activities like eating and speaking.
Trigger points in the masseter increase muscle tension and pain. Activation can be from acute overload or chronic muscle stress. Chronic habits or stressors can perpetuate trigger points. For example, gum chewing, cracking hard candy, or teeth grinding can cause overuse of the masseter muscle, leading to inflammation and pain.
To identify trigger points in the masseter muscle, a therapist will start by gently touching the muscle to relax it. Then, they will apply firm pressure with their thumb or finger to identify and locate the trigger points. This process can help unravel the ropey muscle fibers and bring relief.
The masseter muscle has both superficial and deep layers. Trigger points in the superficial layer refer pain to the lower jaw, molar teeth, and gums, extending up to the maxilla. When these trigger points are near the anterior border and superior part of the layer, pain can radiate to the upper premolar and molar teeth. Trigger points located below the muscle's midbelly typically cause pain in the lower molar teeth and mandible. Additionally, trigger points near the lower edge of the mandible can project pain across the temple to the eyebrow and lower jaw.
In the deep layer of the masseter, trigger points can cause pain in the midcheek area, affecting regions near the lateral pterygoid muscle and the temporomandibular joint.
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Posture adjustments
Postural adjustments are crucial in preventing ongoing strain on the masseter muscle and ensuring its long-term comfort and health. The masseter muscle is located at the angle of the jaw and is responsible for closing and retracting the jaw. Poor head posture, such as prolonged open jaw during dental surgery, can aggravate this muscle, leading to discomfort and potential jaw dysfunction.
To improve your head posture, it is important to maintain a neutral alignment of the head and neck. This means keeping your ears in line with your shoulders and your chin tucked in slightly to create a straight line from your earlobes to your shoulders. Avoid slouching or hunching your shoulders, as this can also impact the alignment of your head and neck.
Additionally, be mindful of your tongue posture. The ideal resting position for your tongue is on the roof of your mouth, just behind your upper front teeth. This helps to maintain the correct posture of your jaw and can reduce strain on the masseter muscle.
Another important aspect of posture is to avoid abusive oral habits, such as excessive chewing, gum chewing, or teeth clenching and grinding. These habits can activate trigger points in the masseter muscle, leading to significant tension and pain. If you find yourself clenching or grinding your teeth, especially during stressful periods, try to consciously relax your jaw and let your teeth part slightly. This will help to release trigger points and prevent unnecessary strain.
By implementing these posture adjustments, you can help alleviate trigger points and prevent ongoing strain on the masseter muscle, contributing to its long-term health and comfort.
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Jaw exercises
The masseter muscle is located at the angle of your jaw and is responsible for closing the jaw and retracting (pulling the jaw backwards). This muscle can be aggravated due to head posture, prolonged open jaw during dental surgery, habits of clenching the teeth, gum chewing, or cracking hard candy. Jaw exercises can help to relax and release the masseter muscle. Here are some specific jaw exercises that can be performed to achieve this:
Resistance Training with Your Fist:
- Sit or stand up straight with your chin level with the floor.
- Open your mouth about 1 inch (2.5 cm) wide.
- Push your fist up against the bottom of your jaw and hold for at least 5 seconds before releasing.
- Aim for 3 sets of 10-15 repetitions.
Face Chin-Ups:
- Sit on the floor or in a chair with your mouth closed.
- Push your lower jaw forward while raising your upper lip simultaneously.
- Hold this position for 10-15 seconds, then release.
- Perform 3 sets of 15 repetitions.
Yawning:
- Open your mouth in a wide yawn, fitting about 3 fingers inside.
- Slowly close your mouth.
- Repeat this stretch to activate your masseter muscle.
Tongue Resistance:
- Place your fingers on your cheeks where your upper and lower jaws meet.
- Hold your tongue against the roof of your mouth.
- Open and close your mouth against this resistance.
Side-to-Side Jaw Movement:
- Open your mouth as wide as possible without causing pain.
- Move your jaw back and forth from side to side.
- Repeat this exercise at least 10 times.
Temporalis Muscle Stretch:
- Sit in a stable chair with a neutral spine and good head and neck posture.
- Place the heels of your hands on your head 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 3 seconds, then return to the starting position.
- Aim for a total of 10 repetitions.
It is important to perform these exercises gently and gradually increase the intensity to avoid any discomfort or injury. Additionally, consult with a healthcare professional or physical therapist if you are experiencing any jaw pain or other symptoms to ensure an accurate diagnosis and appropriate treatment plan.
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Professional therapies
Post-isometric Relaxation
This technique involves applying gentle pressure to the masseter muscle for 10 seconds while taking deep breaths. The pressure can be applied using the knuckles of the first and second digits by following the line of the jaw towards the ear. The muscle should soften and release after sustaining the pressure for around 30 seconds.
Myofascial Release
Myofascial release therapy focuses on reducing muscle tension and improving mobility by applying sustained pressure to the myofascial tissue, which surrounds and supports the muscles. This technique can help relax the masseter muscle and alleviate associated pain and tension.
Botox Injections
Botox injections into the masseter muscle have shown promising results in reducing muscle hypertonicity and pain. Botox can help improve jaw function and aesthetics, especially in patients with chronic masseter hypertonicity. However, it is crucial that these injections are administered by a qualified healthcare professional with expertise in facial anatomy to minimize potential risks and adverse effects.
Physical Therapy
Physical therapists can provide guidance on specific exercises and techniques to release the masseter muscle and alleviate associated symptoms. These may include jaw relaxation techniques, such as partially opening the jaw and jutting it out while using the hands to resist this movement, which helps relax the muscles that retract the jaw. Physical therapists may also provide massages to relieve tension in the masseter muscle and associated areas, such as the neck and shoulders.
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Frequently asked questions
The masseter muscle is the thick muscle that connects your jawbone and cheekbone and is used for chewing.
If you clench your jaw, you can feel the muscle contract. If you feel discomfort, muscle nodules, or a jump sign, it may indicate trigger points.
The masseter muscle may tense up due to head posture, prolonged open jaw during dental surgery, habits of clenching teeth, gum chewing, or cracking hard candy.
You can try self-massage techniques such as gentle rubbing in small circular motions or applying consistent pressure to release tension. You can also try a deep stroking massage from the cheekbone down towards the jawline.
A tense masseter muscle can cause tension headaches, cervicogenic headaches, earaches, molar pain, and even tinnitus.
