The temporomandibular joint (TMJ) is a ball and socket joint located where the upper and lower jaws meet with each other. When the TMJ and related muscles are injured, they need a considerable amount of time to heal. Self-care in this condition is actually very important. You can even take small steps such as buy a reusable jaw ice wrap online to reduce pressure on the TMJ and speed up the healing process.
Eat With Care
Chewing strains the TMJ. When symptoms are all bad, you may not be able to chew at all. And to get you through the tough times when your symptoms are at their worst, here is a list of tips to assist you:
- Choose soft foods over hard ones for this period. Examples of soft foods include scrambled eggs, oatmeal, yogurt, quiche, tofu, soup, smoothies, pasta, fish, mashed potatoes, milkshakes, bananas, applesauce, gelatin or ice cream.
- Do not bite into hard foods such as whole apples, carrots, and corn on the cob. Instead you can cut these foods into bite-size pieces.
- Grind or finely chop meats and other tough foods. Try hamburger meat instead of steak.
Use Ice And Heat
Your healthcare provider may suggest using ice and heat. Ice helps to reduce swelling and pain whereas heat helps to relax muscles, in turn increasing the blood flow.
- Use a flexible face ice pack for the jaw in case you have severe pain. Apply for 10 to 20 minutes. Repeat as and when needed. If you wish to make a cold pack, put some ice cubes in a plastic bag that seals to the top. Wrap the bag in a clean, thin towel or cloth. Make sure you never put ice or a cold pack directly on your skin.
- Use moist heat for mild to moderate muscle pain. Apply a moist, warm towel to the muscles for about 20 minutes. Repeat as needed.
Maintain Good Posture
You must work at improving your posture during the day and also when you sleep. Good posture can help your body heal. Try the following tips:
- Use a headset when talking on the phone. Do not cradle the phone with your shoulder.
- Keep ergonomics in mind. This includes making sure your workstation fits your body. Support your lower back. Take breaks from time to time to stretch and rest. If you use a computer during most part of the day, keep the monitor at eye level.
- Keep your head in a neutral position. Keep your ears in line with your shoulders. Do not slouch or crane your head forward.
- Use an orthopedic pillow. Use this to support your head and neck while you are sleeping.
Author’s Bio: The author is an avid blogger. This article is about TMJ.