How to Stop Jaw Clicking: Causes, When to Seek Help, and Management Strategies

How to Stop Jaw Clicking?

Jaw clicking, often associated with the temporomandibular joint (TMJ), is a common concern that can range from a benign sound to an indicator of underlying joint dysfunction. Addressing it effectively requires understanding its causes and implementing targeted, evidence-based strategies, often involving lifestyle modifications, specific exercises, and professional guidance.

Understanding Jaw Clicking: The Temporomandibular Joint (TMJ)

The temporomandibular joint (TMJ) is one of the most complex joints in the body, acting like a sliding hinge that connects your jawbone (mandible) to your skull (temporal bone). Located on each side of your head, just in front of your ears, these joints are crucial for movements like chewing, speaking, and yawning.

Within each TMJ lies a small, oval-shaped articular disc made of cartilage. This disc acts as a shock absorber, facilitating smooth movement between the bones and preventing friction. Jaw clicking, also known as crepitus, often occurs when this disc becomes displaced, misaligned, or when there are changes in the joint's structure or surrounding muscles.

Common Causes of Jaw Clicking

While occasional, painless jaw clicking may not be cause for alarm, persistent or painful clicking often points to one or more underlying issues:

• Articular Disc Displacement: This is the most frequent cause. The disc can slip out of its normal position, either forward, backward, or sideways. When you open your mouth, the condyle (the rounded end of the jawbone) may catch or pop over the displaced disc, causing a click as the disc "reduces" or snaps back into place. A second click may occur upon closing as the disc displaces again.
• Temporomandibular Joint Disorders (TMDs): Jaw clicking is a hallmark symptom of many TMDs, a collective term for conditions affecting the jaw joints and surrounding muscles.
• Bruxism (Teeth Grinding or Clenching): Chronic clenching or grinding of teeth, especially during sleep, places excessive stress on the TMJ and its supporting structures, leading to inflammation, muscle fatigue, and disc displacement.
• Osteoarthritis: Degenerative changes in the joint cartilage, similar to arthritis in other joints, can lead to bone-on-bone friction and clicking or grinding sounds.
• Muscle Dysfunction (Myofascial Pain): Tension, spasms, or trigger points in the muscles that control jaw movement (e.g., masseter, temporalis, pterygoids) can alter joint mechanics and contribute to clicking.
• Hypermobility: Some individuals have naturally "loose" joints due to ligamentous laxity. This can allow the jaw to move beyond its normal range, leading to clicking or even subluxation (partial dislocation).
• Trauma or Injury: A direct blow to the jaw or head, or even a whiplash injury, can damage the TMJ or its disc.
• Malocclusion (Bad Bite): An improper alignment of the teeth can force the jaw into an unnatural position, straining the TMJ.

When to Seek Professional Help

While many cases of jaw clicking can be managed with conservative strategies, it's crucial to consult a healthcare professional if you experience any of the following:

• Persistent pain in your jaw, face, ear, or neck.
• Limited range of motion or difficulty opening your mouth wide.
• Jaw locking in an open or closed position.
• Severe headaches or migraines associated with jaw symptoms.
• Significant changes in your bite.
• Clicking that is accompanied by grinding or grating sounds, which could indicate more significant joint degeneration.

A dentist, oral surgeon, physical therapist specializing in TMJ, or an otolaryngologist (ENT) can accurately diagnose the cause of your jaw clicking and recommend an appropriate treatment plan.

Strategies to Manage and Potentially Stop Jaw Clicking

For non-severe cases, a multi-faceted approach focusing on self-care, lifestyle adjustments, and targeted exercises can be highly effective.

Lifestyle Modifications

• Soft Food Diet: Temporarily avoid hard, chewy, or crunchy foods (e.g., nuts, raw carrots, steak, chewing gum) to reduce strain on the jaw joint.
• Avoid Extreme Jaw Movements: Try to limit wide yawning, excessive singing, or shouting. Support your chin during yawns to prevent overextension.
• Stress Management: Stress often manifests as muscle tension, including in the jaw. Incorporate relaxation techniques like deep breathing, meditation, or yoga into your daily routine.
• Identify and Stop Oral Habits: Be mindful of habits like nail-biting, lip-biting, clenching, or resting your chin on your hand, as these can exacerbate TMJ issues.
• Stay Hydrated: Adequate hydration supports joint health and muscle function.

Jaw Exercises and Stretches

Gentle exercises can help improve jaw mobility, strengthen supporting muscles, and promote proper disc alignment. Perform these slowly and without pain. Consult a physical therapist for personalized guidance.

• Relaxed Jaw Exercise:
  • Place your tongue on the roof of your mouth behind your upper front teeth.
  • Let your jaw relax, allowing your teeth to separate slightly.
  • Breathe deeply and slowly. This helps relax the jaw muscles.
• Chin Tucks (Cervical Retraction):
  • Sit or stand tall.
  • Gently pull your chin straight back, as if making a double chin. You should feel a stretch at the base of your skull.
  • Hold for 3-5 seconds, relax. Repeat 10-15 times. This improves head and neck posture, which directly impacts jaw alignment.
• Resisted Opening:
  • Place your thumb under your chin.
  • Gently open your mouth while applying slight downward pressure with your thumb.
  • Hold for 3-5 seconds, then slowly release. Repeat 5-10 times. This strengthens jaw opening muscles.
• Resisted Closing:
  • Place your index and middle fingers on your chin.
  • Gently close your mouth while applying slight upward pressure with your fingers.
  • Hold for 3-5 seconds, then slowly release. Repeat 5-10 times. This strengthens jaw closing muscles.
• Gentle Jaw Stretches:
  • Side-to-Side Jaw Movement: Slowly move your lower jaw from side to side, keeping it relaxed.
  • Forward Jaw Movement: Gently move your lower jaw forward, then back.
  • Perform 5-10 repetitions of each, focusing on smooth, controlled movement.

Pain Management

• Cold and Heat Therapy: Apply an ice pack (15-20 minutes) to reduce acute inflammation and pain. For muscle relaxation, use a warm compress (15-20 minutes). Alternate as needed.
• Over-the-Counter Pain Relievers: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and inflammation. Always follow dosage instructions and consult a doctor if you have underlying health conditions.
• Gentle Massage: Gently massage the muscles around your jaw, temples, and neck. Use your fingertips to apply light pressure in circular motions.

Dental Interventions

• Night Guards (Occlusal Splints): If bruxism is a factor, a custom-fitted night guard worn during sleep can protect your teeth from grinding and help position your jaw in a more favorable alignment, reducing stress on the TMJ.
• Orthodontic Treatment: In cases where malocclusion significantly contributes to TMJ issues, orthodontic treatment (braces, aligners) may be recommended to correct the bite.
• Dental Work: Replacing missing teeth or correcting uneven fillings can improve bite alignment.

Posture Correction

Poor posture, particularly forward head posture and rounded shoulders, can directly impact jaw alignment and increase strain on the TMJ.

• Maintain Neutral Spine: Practice sitting and standing with your ears aligned over your shoulders, and your shoulders relaxed back and down.
• Ergonomics: Optimize your workspace to support good posture, ensuring your computer screen is at eye level and your chair provides adequate lumbar support.

Preventative Measures

• Regular Dental Check-ups: Ensure your bite is healthy and address any dental issues promptly.
• Mindful Jaw Habits: Be aware of your jaw position throughout the day. Keep your teeth slightly apart, with your tongue resting on the roof of your mouth.
• Manage Stress Effectively: Implement consistent stress-reduction techniques.
• Maintain Good Posture: Consistent attention to posture, especially when using digital devices, can significantly reduce jaw strain.

Conclusion

Jaw clicking, while sometimes harmless, warrants attention, especially if accompanied by pain or limited function. By understanding the intricate mechanics of the TMJ and the common causes of clicking, individuals can proactively implement lifestyle modifications, targeted exercises, and seek professional guidance when necessary. A holistic approach that addresses muscular tension, joint mechanics, and underlying habits is key to managing and potentially eliminating jaw clicking, promoting long-term jaw health and comfort.