Certain exercises and workouts can aggravate the TMJ, leaving you with jaw pain. Even once you know something does irritate your jaw joints, it can be difficult to make lifestyle changes to accommodate an already-annoying condition.
It’s not fun limiting your everyday activities any more than you already do for your TMJ. But doing so can keep inflammation from worsening. Lower impact workouts can actually save you unnecessary jaw pain.
Any high-impact or strenuous exercise takes a toll on your body – from your muscles to your joints. Your jaw may get the brunt of it, because the excessive force, focus, and output of energy required during these activities often leads to unconscious jaw clenching and grinding.
Clenching seriously aggravates the masseter (chewing) muscles. When these muscles are tight, you may experience extra jaw pain, dysfunction when speaking or eating, TMJ headaches, and other symptoms.
Exercises That Contribute to TMJ Pain
Although exercise is a great outlet, there are certain workouts that are more likely to cause jaw pain. This is especially true if you have TMJ disorder. Aim instead for low-impact, low-intensity workouts like yoga, swimming, walking, hiking stretching, pilates, and light-weight strength training.
Below are activities and exercises that can stress out your jaw joints and muscles:
- Running
- Jumping rope
- Mountain biking
- Crossfit or weight training
- High-intensity interval training
- Boxing / Krav Maga / trained fighting
- High-energy, high-impact sports like
- Basketball
- Football
- Rugby
- Hockey
- Soccer
- Surfing
- Gymnastics
Any sport or workout that puts your face, head, or neck in a vulnerable position has the potential to seriously injure the ecosystem of your jaw.
If you’re unable to take a break from these activities, make sure you have equipment to protect your joints. There are a few things you can do to lessen the impact on your joints and protect your TMJ from extra stress.
Invest In Good Shoes
If your workouts involve a significant amount of time with your feet hitting the pavement, invest in good shoes. A well-made shoe will come with a firm, supportive insole that accommodates a lot of the pressure that would otherwise funnel right up to your joints. Padded insoles can reduce the impact of your body weight on your joints.
Running in shoes that fit poorly or have little to no support can add wear and tear to your joints. Good shoes won’t make activities like running easy on the jaw, but they should help decrease the likelihood of a flare-up. Aim to replace your workout shoes at least once a year.
Wear A Mouthguard
Wearing a mouthguard when playing contact sports, lifting weights, or boxing can help prevent injury to your teeth and mouth. Some basic athletic mouthguards are available over the counter. They can help relieve the impact of clenching and grinding during exercise.
However, a custom-fitted device will always work better than something bought off of a shelf. Speak with your dentist to see what they recommend. They can offer a professional opinion that suits your activity level and keeps long-term TMJ health in mind.
Breathe Through Your Nose
Mouth breathing is the hidden culprit of many undesirable conditions, from sleep disorders and TMJ to crooked teeth and even behavioral problems. Tempting as it is to do, especially during periods of strenuous activity, you should avoid mouth breathing at all costs. Mouth breathing during workouts can contribute to jaw pain, because your jaw is hanging slack and left unsupported.
Nasal breathing forces the mouth to remain closed and helps the tongue stay on the roof of your mouth. Your jaw will have more support than it would have if it were hanging open. Plus, the body is designed for nasal breathing. It ferries more oxygen to the lungs and can even increase endurance.
Stretch and Recover
Smooth jaw joint function relies on the health of the surrounding ecosystem. Stretching out your muscles can restore balance to your entire body. Stretching a good general practice to get into after any workout. It’s also key to maintaining proper posture.
Correct posture plays a big role in relieving strain on the pecs, shoulder, and neck muscles. When tense or pulled, they can contribute to a dysfunctional TMJ, flare-ups, and increased aches and pain throughout the day.
Spend at least 10 minutes after any workout gently stretching your neck, back, shoulders, and pecs. This can help prevent tight muscles from altering otherwise good posture. A good muscle cream like Penetrex can provide lasting muscle relaxation and recovery after intense workouts.
Although they’re supported by the strongest muscles in the body (the masseters), the jaw joints and discs are prone to injury. If you already struggle with TMJ pain, make a commitment to practice jaw self-care – and put your health first. Focus on making changes that can accommodate the lifestyle you desire while reducing the likelihood of painful TMJ flare-ups.
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Disclaimer: This content is meant to be informational and educational only and is not medical advice. This content does not substitute consulting with a medical or dental professional. Living With TMJ makes no claims to diagnose illness or injury. If you have a medical concern, you should consult with your healthcare provider or seek treatment immediately. Never disregard professional medical advice or delay seeking treatment because of something you read in this blog, on this website, or in linked resources.