Temporomandibular joint disorder (TMJ) is a painful and potentially debilitating condition that affects the joint that connects your jaw to your skull. More than 10 million people in the United States are experiencing TMJ and a large number of them are in Bend, Oregon. The beautiful outdoor landscape of Bend makes it a great place to live, but it can also make TMJ even more difficult to manage. With the right guidance and information about proper movement and activity, Bend residents can find relief from TMJ pain and pursue outdoor activities without worsening their condition.
Common Symptoms of TMJ
TMJ can cause many symptoms including jaw pain, sudden onset of frequent headaches, facial pain, muscle spasms, earache, ringing in the ears, and radiating pain in the jaw, neck, shoulders, back and arms. In severe cases, TMJ can also cause difficulty fully opening or closing the mouth and even lock the jaw shut. Stress and certain activities- such as chewing gum, eating hard foods, talking too much, or grating motions (as with biting nails) can also worsen the condition.
How Outdoor Activities Can Help
Fortunately, outdoor activities such as hiking, biking, and even light jogging can actually help to manage TMJ pain. These activities can help to reduce stress levels, release endorphins, and improve the overall health and well-being of the affected individuals. These benefits can help to holistically manage some of the symptoms of TMJ. In fact, being outside in the fresh air can be almost a form of meditation, which can help to divert the mind from the often-cyclic pain.
How Outdoor Activities Can Hinder
Even though outdoor activities can help manage the stress that can worsen TMJ, some outdoor activities– or doing them in a way that doesn’t properly support the TMJ– can actually exacerbate the condition. Running, jumping, and any other high-impact activities can be very hard on the jaw, particularly if the proper hydration, breathing, and form are not in place. Without these components well-managed, outdoor activities could actually make TMJ symptoms even worse.
Movement Techniques for Jaw Pain
For some Bend residents with TMJ, an outdoor exercise like hiking can trigger debilitating pain. The key is to find a balance when engaging in outdoor activities, being cognizant of the types of movement that can cause pain and avoiding them. Proper breathing, stretching and form can be effective for managing in-the-moment TMJ pain, whether inside or during outdoor activities. Practicing a little bit every day can go a long way in pain management.
About 50% of the people with TMJ also have bruxism, an unconscious behavior that causes excessive grinding and repeated tooth clenching. It can occur during the day, particularly while doing stressful activities like outdoor sports but more commonly takes place while sleeping. Outdoor activities can help to release some of the stress that contributes to bruxism, but there are also other tips to reduce the clenching of the muscles. This includes setting a routine for relaxation exercises and stretching, particularly of the neck and jaw muscles, to release any lingering tension. These self-care techniques can effectively manage the pain associated with bruxism in order to minimize the pain and better enjoy outdoor activities.
Movement Techniques for Jaw Pain
For Bend residents with TMJ, using self-care techniques to effectively manage the pain can make a big difference in their ability to enjoy outdoor activities, whether it is hiking, biking, or kayaking. Practicing a few simple in-the-moment techniques can help with general pain management, and developing a routine of relaxation and active stretching exercises can provide long-term relief for those afflicted with TMJ. Respecting the limits of the jaw can also be helpful in keeping pain at bay during outdoor activities.
Conclusion
For Bend residents with TMJ, the beautiful outdoor landscape can be both a help and a hindrance. For some people, outdoor activities can exacerbate their symptoms, while for others it can be almost a form of pain management. Practicing relaxation, breathing, stretching, and proper form even when outdoors are all important for getting the most out of outdoor activities without causing any additional pain. Taking advantage of the great outdoor activities that Bend has to offer while still respecting their own limits can help people with TMJ find a balance of movement and enjoyment.
