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TMJ: A Real Mouthful

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TMJ

The temporomandibular joint (See why it’s abbreviated?), also known as the TMJ, is the joint that connects your jaw to your skull. The mandible attaches to the temporal bone which is part of the skull. The joint is located just in front of your ear and is surrounded by muscle, bones, blood vessels and nerves. Problems in this area can often lead to neck pain and headaches, ear and face pain, or your jaw locking or snapping while you chew. This is known as temporomandibular dysfunction (TMD). Studies are unclear as to why, but the research shows that more females have TMD than males. Go figure.

Causes

The most common causes of TMD include trauma and osteoarthritis. Grinding your teeth is the most common type of trauma. This can result in inflammation of the joint and spasms of the surrounding muscles which help you chew. This occurs most often at night while you sleep and can be difficult to control. This inflammation of the joint can also happen with clenching habits such as chewing gum or fingernails, usually stress habits. Degeneration of the joint can also occur, as it can with other joints in the body such as the knee and hip.

A final cause of TMD includes rheumatoid arthritis which can again cause inflammation in the joint and deterioration of the cartilage in the area. As mentioned previously, symptoms may include your ear ringing, headaches, neck pain, dizziness, facial pain and difficulty opening the mouth completely. Another common symptom is lock jaw, when the jaw either cannot open all the way or when the jaw is stuck in an open position.  Not a very fun symptom.

Treatment

So how do we treat TMD? The treatment for this disorder is multifaceted. It involves the physical therapist, primary physician and dentist, all of which play an integral role. Your doctor can prescribe anti-inflammatories to help control the inflammation in the localized area. Your dentist may recommend a night splint or mouth guard created to help stop you from grinding your teeth at night. Finally, a physical therapist assists with soft tissue work both inside the mouth and outside the jaw in order to prevent and decrease spasms of the muscles for chewing. Joint mobility to the mandible will also help with improved biomechanics and smooth motion of your TMJ.

If you have significant TMJ pain, it’s important to take steps to alleviate it before it gets worse.  Don’t hesitate to come in and let us help you start a plan to become pain free.

Post written by: Casey Badder, PT

The Right Side of the Bed

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Getting out of bed in the morning can be a figurative pain for many reasons. For one, who couldn’t use more sleep? I find myself wishing I could sleep just a little longer most days, especially in the winter time when it’s dark in the morning. Getting out of bed can also be a literal pain for some people. It’s important that we learn proper body mechanics when getting out of bed to ensure that our day starts in the best way possible. Though I can’t give you permission to keep hitting the snooze button, I can give you some tips for getting yourself up and at ’em, so you can start your day on the right foot.

I’m forever grateful that my alarm clock doesn’t come in the form of birds and mice.

Injury, degenerative changes, and improper body mechanics are some of the most common sources of back pain. If you currently have back pain, there are several ways of getting in and out of bed to decrease the discomfort while you heal. First, to move from lying on your back, bend your knees upward and roll onto your side. Next, slide your legs off the edge of your bed with your knees bent. Finally, push yourself up with your arms, using your legs as a counter weight and sit up.

 

To move from sitting to lying down, reverse the procedure. Begin sitting on the bed, then lower yourself down onto your side, using your arms to help guide you. Once you are lying on your side, you may slide your legs up onto your bed. Make sure to keep your knees bent to roll onto your back. Body mechanics while getting in and out of bed is only part of the battle when it comes to pain. Proper sleep positions are also very important. You can read more about those here.

Now you’re well on your way to getting out of bed faster than Grandpa Joe when he found out Charlie won a Golden Ticket. Just kidding, no one could possibly get out of bed faster than that fraud.

Post Written by: Clint Bunker, PT

Sleep Tight

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There’s an Irish proverb that says “A good laugh and a long sleep are the best cures for anything”. Did you know that 35% of adults report less than 7 hours of sleep per night? In order to obtain maximum mental function, the average adult requires 7-9 hours of sleep per night. So the question becomes, are you getting enough sleep?

There are a few contributing factors that may effect the amount of sleep you get each night. Stress is one of the most common and one that can be the most difficult to control. Making sure you are eating a proper diet, drinking enough water, and exercising regularly can help manage stress. With all we have going on in our daily lives, it is easy to forget to care for ourselves.  Because of this, stress levels can rise, which leads to other medical issues.

Pooh is stressed about Heffalumps and Woozles, which doesn’t make for a decent night’s sleep.

Aside from controlling stress, you can prepare your bed for a good sleeping posture. Ideally, the best sleeping posture is on your back. First, try using a pillow or a bolster to elevate your feet from the knees down. This takes the pressure off the joints of the low back, as it allows for proper curvature of the spine. However, there are some medical diagnoses that don’t allow for sleeping on the back. If you are unable to sleep on your back, try sleeping on your side with a pillow between your knees. Again, this allows for proper curvature of the spine as well as placement of the hips in this position. The worst posture for sleeping is on your stomach, as it can often lead to shoulder or neck issues and should be avoided if possible.

There are times when we wake up feeling like our body has been wedged in the entrance to Rabbit’s House.

The other factor for sleeping posture is the type and position of the pillow used. Some people have a preference of using a feather pillow. Though they are soft and fluffy, they’re often not supportive enough for the curvature of the spine. On the contrary, using a memory foam pillow may have too much support for the spine. Therefore, each person may benefit from a different type of pillow. A physical therapist can help you figure out which pillow is best for your needs. Whether firm or soft, the pillow should be placed at the base of the neck for the best support.

 

Knowing how important sleep is to our everyday health, we must all take the proper steps to ensure we get the best sleep possible. Managing stress, sleeping position, and pillow choice/placement are all factors that could effect the number of hours we get each night. If you are having postural related issues or need help setting up an appropriate sleeping arrangement, feel free to contact our office for more information on how we can help you.

Post written by: Casey Badder, PT

That feeling when you find the best pillow and sleeping position for you.

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Mesa, Gilbert, Chandler, Phoenix, Queen Creek, Apache Junction, Tempe, Globe, Gold Canyon

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2550 E. Guadalupe Rd. Suite 111
Gilbert, AZ 85234
Phone: (480) 633-0666

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342 N Val Vista Dr. Suite 106
Mesa, AZ 85213
Phone: (480) 325-3310