Resources

TMJD and Jaw Pain
Piriformis Syndrome
Tennis Elbow
Golfer's Elbow
Plantar Fasciitis

TMJD and Jaw Pain

What You can do to relieve the pain:

See Your Dentist
​Your dentist can replace crowns, bridges or braces to make the biting surface more balanced or correct your bite. They can also recommend a splint or night guard to lessen the effects of clenching and grinding.  ​

Be Nice To Your Jaw
Avoid extreme jaw movements, which means no chewing gum or ice. Try not to yell, sing, or do anything that forces you to open your mouth wide. Don't rest your chin on your hand. Keep your teeth slightly apart, this relieves pressure on your jaw. 

Use Heat or Cold
If you wake up in the morning and  your jaw is sore or painful, use a warm washcloth to warm up the area then do a few gentle jaw stretches. You can also use ice packs on your jaw and temple area for about 10 minutes, followed with a warm washcloth for 5 minutes. You can follow this up with either gentle stretches or self-massage. 
Jaw Exercises and Stretches
5 Exercises for TMJ from WebMD
10 Jaw Exercises from VeryWellHealth.com
Exercise and stretches for TMJD

​Jaw Self Massage
60 second Jaw Release Technique
Self-Massage for TMJD

Professional Massage
Your therapist will focus on neck, shoulder, and facial muscles.  They will eliminate trigger points and release tension in the muscles around your neck, head, face, and jaw.  
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Piriformis Syndrome

What You can do to relieve the pain:
Symptoms of True Sciatica are almost identical to Piriformis Syndrome, there are two chair tests that help distinguish between the two:
1.    While sitting on a chair, straighten your leg parallel to the floor on the side you are experiencing pain. If the pain increases, it is the symptom of true sciatica.
2.    Sit straight on a chair and pull your knee to the same shoulder and then to another one. If the pain gets worse, you have Piriformis Syndrome.
If you've determined that you have Piriformis Syndrome, use these tips to help relieve the pain!
Rest
Avoid activities that cause symptoms for at least a few weeks.

Sit Properly to avoid muscle pain
  • Sit with a neutral, upright spine and avoid slumping or bending forward to help distribute weights evenly through the spine and across the pelvis.
  • Ensure your feet are flat on the ground and your thighs are parallel to the floor. Use a footstool, if needed, to elevate the feet and reduce pressure on the pelvis and legs.
  • Adjust the armrest of your chair so that it just slightly lifts your arms at the shoulders and helps take the strain off the shoulder and upper back.
  • Place a rolled-up towel or lumbar support cushion to help maintain the arch in the lower back and prevent slumping forward.
  • Avoid sitting in a cross-legged position, which may further irritate the piriformis muscle and sciatic nerve. 
  • Avoid sitting for long periods and take short walks or alternate between sitting and standing, if possible.
​Stretches and Exercises
7 Best stretches for Piriformis Syndrome
Piriformis Syndrome Exercises and Stretches
Exercises to strength gluteal and hip rotator muscles

Professional Massage
Your therapist will focus on the lower back muscles and the gluteal muscles. Trigger points and adhesions in the piriformis muscle are treated with steady compression techniques.  It's important to keep in mind that this region can be tender and sometimes painful. Let your therapist know if the pressure is too deep. 

Acupuncture
Acupuncture for Piriformis Syndrome can help by reducing inflammation and improving local circulation, reducing muscle stiffness.