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Have you ever had jaw pain, pain when chewing or talking, constant headaches, neck pain or clicking in your jaw?

This may be symptoms of TMJ. In this article we will break down what exactly is TMJ pain or TMD and how you can begin releiving this pain even if it's been an issue in your life for decades!

What is TMJ or TMD?

TMJ stands for temperal-mandibular joint. Everyone has 2 of these joints and it’s what attaches your jaw to your face. 

When someone has pain in this joint it is defined as TMD (temporal-mandibular disorder), however most people prefer say they have TMJ problems.

Interesting Facts: 

• 44.4% of the population is affected by TMD however on 3-4% actually seek treatment. 
• TMD is often associated with neck pain and headaches. That is because the position of your neck is directly related to the contact of your teeth! 50% of patients have tension-type headaches which is something PT can help with.
• TMD can originate from poor forward head posture, which can affect the range of motion of the jaw and muscle activity associated with jaw movement. This can cause pain when chewing, talking, and sleeping. 
• TMJ issues are often associated with a click in the jaw. It may be painful, but doesn’t always have to be. What’s important to know is clicking in the jaw is NOT normal. Pain in the jaw and/or cheek area is also NOT normal.

These are all things physical therapy can help with!


What else causes pain in your jaw?

Random events can aggravate the TMJ area, causing the muscles to go into spasm and an inflammatory response. These events can include but are not limited to increased nail biting, nasal congestion causing increased snoring, chewing gum, chewing hard candy or chewier foods, and various events where you have your mouth opened for long periods of time.

The important thing to know is these issues can be resolved.
It doesn’t matter if you’ve had TMJ issues for 10+ years!

How can I get out of pain?

The jaw and muscles work just like any other body part in the body. If you injure any other body part, the first phase of recovery is REST. So, if you’re having jaw pain, avoid chewy food for several weeks. Avoid taking giant bites of food such as a huge bite of spaghetti or biting into a big sandwich

You can also rest by stifling your yawns! What is stifling a yawn?

It is when you look down and press your tongue against the back of your top teeth to prevent the jaw from opening to is max ability during a yawn. This will prevent the muscles in spasm from being placed in an intense stretch position.

These quick tips may seem annoying or like an inconvenience but they are very important in the initial steps to recovery. Gentle self-massage to the cheek area can also help the muscles relax. 


What if the pain presists?

This may be enough for some of you to get rid of your jaw pain, but isn’t the solution for everyone. If the pain is getting worse or not improving after a week or two of rest. Please seek professional advice from one of your local PT’s who have expertise in the area of TMJ.
We can use our training and  skill set to diagnosis more complicated issues involving the TMJ and help you return to your normal life.

Please see our recent testimonials on Instagram!
Our patients specifically seek out our specialists to fix their TMJ problems!

A big contributor to knee pain and instability (besides having degeneration of cartilage and/or cartilage) is muscle weakness in the gluteus medius (the top part of your butt!). The glutes (gluteus maximus, gluteus medius, and gluteus minimus) are the powerhouse muscles of the lower body.

In order to better control your body when running, jogging, walking up and down stairs, etc is to make sure you perform stability exercises which include focusing on glute strength as shown in the videos.

When the glutes are strong, the knee is stable. When the knee is stable, you experience less pain.

MORE BANG FOR YOUR BUCK!

The glutes also provide posture stability to the pelvis and lower back, and when they are strong, it takes stress off your lower back muscles and often reduces low back pain as well.

Check out our Instagram for the 4 exercises to do to help with your knee or lower back pain!

You can choose two, do 3 sets of 10 reps one day and do the other two exercises the next day!

The act of locating the best Denver physical therapist can be a challenge, as there are seemingly endless numbers of clinics to sift through in order to find the one that fits your needs. Often times, you will be looking for a clinic after a serious accident and perhaps insurance will play a key role. Or perhaps you will have to pay out of pocket and you will be looking for a clinic that not only fills your specific injury needs but will also provide you with affordable services. Unfortunately, physical therapy can often be an expensive service to utilize, as clinics must meet their own financial needs during the course of business. If you’re looking for ways to remain healthy during stressful and uncertain times, here are some of the things you can do on your own to stay healthy and productive.

Develop and Practice a Regular Stretching Routine

Inevitably, the quarantine will make you less active and able to move around, especially if you feel cramped in a downtown apartment or are simply less motivated to get off your couch and get moving. While this is certainly understandable and shouldn’t be something you feel ashamed of, you should do your best to develop and practice a regular stretching routine to prevent your body from becoming stiff and immobile. Lacking mobility will likely lead to an injury if you aren’t careful, especially if you jump right back into serious exercise activities once the quarantine ends. You should take the necessary precautions and do everything you can to avoid becoming too stiff during this downtime, and one of the best strategies to employ is to start stretching regularly.

If you are uncertain about what type of exercises or stretches you should be engaged in, you should research some trusted guides from the internet, either through a simple Google search or by watching videos on Youtube. If you’re recovering from a particular injury, you will want to consult with your local Denver physical therapy office to get a sense of what types of stretches will help you recover and will be the safest route to go. You definitely don’t want to reinjury yourself or make your recovery process longer than it needs to be, as you might end up regretting the act of performing a particular stretching exercise. Practitioners may be offering virtual sessions as a way to stay in touch with clients, something you may also want to look into if you’re wanting to receive more guided professional advice while performing any stretches or exercises.

Take Some Time to Ground Yourself and Reflect on The Things You Are Grateful For

It’s been said a thousand times by many different sources, but one of the best ways you can take care of your mental and physical health is to regularly remind yourself of the things you are grateful for. We may be facing uncertain, scary, and stressful times with the coronavirus outbreak, but you shouldn’t stop thinking about the things that are going well in your life and that you are thankful for. Keeping a positive mindset will serve you well during these times, as feeding negative thoughts will only contribute to your stress and make you feel physically unwell, in addition to adding to your anxiety and negative well-being. Taking time each day, even if it’s just for a few minutes, to practice gratitude will help you stay grounded and upbeat even during a global pandemic.

Remember, now is not the time to give in to fear, as a fearful mindset can actually hinder your immune system and make you more susceptible to disease. It’s not something you should be doing during this time, both from a physical standpoint as well as for your mental health. Keep in mind that you may become fearful and scared throughout the day, but that doesn’t have to guide everything you do. Keeping and maintaining a positive attitude will go a long way to combatting any negative feelings you are having right now and will set you up to feel like you can deal with anything in the future.

Maintain a Social Life, Even if It Is From a Distance

While the quarantine may prevent you from seeing your friends and family in person and dramatically alter your social life as a result, it shouldn’t be the death knell of your social life. You need the support of friends and loved ones now more than ever, making the act of staying connected an important part of your health routine. Find ways to connect with those in your life, even if it means being creative and seeking out new outlets and ways of connecting with one another. 

One of the bigger ways you can simulate a gathering is to conduct a group video chat to give you the feeling of hanging out in a group, even if you are miles apart. Another strategy to help you maintain a social life is to start writing physical letters to one another, something that your friends and family will appreciate, as the act of receiving a letter is somewhat of a lost art these days. Whatever works best for you, maintaining social connections will help steer you through these tough times and on to the other side.

If you are in need of physical therapy or have questions about what physical therapy consists of, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.

 

Stretch Regularly and Limit Screen Time

Undoubtedly, many people who are stuck at home during the quarantine are going to want to binge-watch Netflix and scroll through Facebook and Instagram as a way to pass the time and forget about the current state of the world. The goal of these sources of media is to keep you watching and scrolling for as long as possible. While it may feel inspring to see others on social media, it can also cause you to become unproductive and uninspired thinking "I should be doing more."

Instead start by building small habits!

If you want to stretch more, start by stretching for 2 minutes! That's it! Once you stretch for two minutes you can reward youself with the next episode of Netflix!

Very quickly you begin to build better habits and stretching will become a routine.

Becoming stiff and immobile during the lockdown is a recipe for a serious setback whenever society is able to reopen and engaging in regular activities once again. Stretching will help you to improve your chances of not injuring yourself once you’re able to get back to your favorite form of exercise which is currently restricted.

Check out this two minute yoga flow to get you started!

Use the Quarantine to Slow Down and Recenter Yourself

If there’s a major benefit to society coming to a screeching halt, it’s the fact that you will be able to recenter your focus and attention and learn how to practice mindfulness. Downtime does not need to be a massive burden that is filled with large periods of boredom and restlessness. In fact, you can use this time to surge past your former self and become more grounded and centered.

Just as above, find a quick way to add a new mindfulness habit to your routine. Every day after you finish brushing your teeth, close your eyes and take three deep breaths.

Or try practicing gratitude! After you brush your teeth, say one thing you are grateful for like your family or the food in your pantry or the ability to read this blog!

It’s also important to keep in mind that fear and stress will be a burden for your immune system, something that is vitally important to keep in check during a pandemic. Fear will also make you more likely to engage in activities that are unhealthy for you, whether it be drinking, smoking, or other addictive and destructive activities.

Practicing mindfulness will help focus your attention on activities that improve your level of health and make you more prepared for anything that may happen during this time.

Exercise Regularly and Prioritize the Things That Serve You

One of the most important things you can do for yourself during a health crisis is to continue improving your health and engaging in regular exercise. Although there are stay-at-home orders all over the country, you are thankfully still able to exercise outside, allowing you to stay active during a period of great uncertainty. With any form of exercise, it is important to engage in things that you are likely to want to do more than once, things that bring you joy and excitement. If you hate running, think of something that you’d prefer to do instead, such as biking or even rollerblading.

You may need to think outside of your normal routine, especially if you are used to going to the gym and taking advantage of their facilities. Whatever it is you decide to do, think about creating a plan that will be easy to follow and will serve your overall health goals.

If finding motivation is hard, implement the ideas from above. Start by walking to the end of the block and back. That's it! If you feel like doing more then go for it, but if you made it to the end of the block, then you've succeeded and you're free to go back.

Do this every day and just like the other activites, they will slowly become part of your routine. You don't need to change your life on a dime, the quarantine has already done that for us. You have years to build new habits, so take it one day at a time a few minutes at a time.

If you have random aches and pains, it can be a nuisance. But when do you know when an ache and pain is more than just a minor pain? When do you know your pain is actually osteoporosis? Osteoporosis is a bone disease, and while it can make life a little harder for you there are things you can do to make things a little easier.

What is Osteoporosis? 
Osteoporosis is a bone disease that causes bones to become brittle and thin - resulting in painful and injuries. Many women develop osteoporosis, including those with a thin frame or who are progressing through the aging process. However, physical therapists can help you treat and overcome the condition. If you or someone you know has developed osteoporosis, it can help to understand the many treatments that physical therapists can provide.

Prevention
While injuries from osteoporosis won’t ever be 100% preventable, some of the best physical therapists in and around the Denver area can help you prevent injuries through physical therapy.
Weak bones can impair your ability to function properly, inflict you with many bone fracture injuries, and prevent you from performing basic tasks. As a result, the preventative treatments of physical therapy are especially beneficial for osteoporosis patients. The therapy experts can provide advice to help you avoid injuries while maintaining a productive life and fulfilling daily functions.

For instance, we can teach you how to use proper body mechanics, rotate your body, and lift objects without straining your spine. The sessions would also substantially improve your balance. We can help you maintain a steady and balanced posture, use proper walking techniques, and avoid falling down while standing or walking. 
 
Exercises You can Try Today!
Do you ever lose your balance?

Hesitate before stepping off the curb?

A simple exercise to try is simply standing on one foot! Every morning and every night while you brush your teeth spend one minute standing on each leg. First start out by holding the counter, then slowly progress to no assistnace. Over just a few weeks you will notice your balance starts to improve!

There are a many different types of exercises that you can do that will help you to overcome the symptoms and struggles of osteoporosis. Some of these exercises are more complex than they appear and we recommend visitng your nearest Peak location to learn how to perform them properly and without pain.

After you book an appointment, we at Peak can teach you a diverse range of stretch routines. The stretches can help treat the condition by relieving the pain, rehabilitating past injuries, and by increasing your flexibility to avoid future injuries. Several aerobic, resistance, and spine exercise routines can also help treat osteoporosis. The experts can guide you through exercise routines during the sessions and teach you routines that you can perform at home.


 
If you believe you are in need of osteoporosis treatment, be sure to contact Peak Physical Therapy & Wellness Our award-winning staff is proud to provide exceptional and personalized physical therapy treatment throughout Colorado. We can implement comprehensive treatments to help you rehabilitate from injuries, overcome the symptoms of osteoporosis, and maintain a happy and productive life.