This Common Massage Technique Relieved 15 Years Of TMJ Pain
by Marissa Pomerance
No, TMJ does not stand for “too much jaw,” as apparently some people (yes, really) believe; it stands for temporomandibular joint, which is obviously much less fun. And no, it is not a life-threatening illness. It’s mostly a daily nuisance that causes soreness, headaches, and a whole lot of teeth-grinding. And since stress is a huge contributor to jaw-clenching, our current news cycle is probably making everyone’s TMJ headaches a whole lot worse.
As someone who has clicked and locked since I was 12 years old, and as someone who is forced to wear a ghastly, football-player-sized mouthguard to bed every night (much to the delight of my boyfriend), I understand firsthand the unpleasant feeling of constantly-clenched and sore jaw muscles. So, after waking up with a headache for the millionth time in my life due to another night spent grinding divots into my mouthguard, I figured it was probably time to find another way to manage my TMJ.
I’d seen mentions of some mysterious practice called “myofascial release” via the deep, dark hole of internet research, and discovered it’s apparently not some weird sex thing, but actually a massage technique that can be used to treat TMJ pain (amongst other things, too!). A bit more googling revealed that tons of massage therapists, aestheticians, chiropractors, and physical therapists use this technique to treat all sorts of pain, not just TMJ. And even better? You can do it at home, too! However, since I wanted to see a professional before attempting the technique at home, I booked an appointment with Lucy Yeh, a certified massage therapist specializing in myofascial release, to see if it would relieve 15 years of jaw pain. Note: this appointment happened way before the pandemic, when relative strangers could still touch with each other.
Myofascial release for TMJ is…strange…yet heavenly?
Her office was big, modern, and relaxing, and she began the session by sitting me down and walking me through what to expect in our session. Obviously, my first question was something along the lines of “what the fuck is myofascial release, anyways?” She explained that covering our muscles is a layer of “fascia,” the connective tissue that shrink-wraps our muscles. It’s that thing that people keep telling you to “blast” with uncomfortable, multi-pronged devices.
Myofascial release is essentially an intention behind a massage technique—a slow, deliberate sinking in to the fascia to release the tightness. Instead of forcing or digging in to the fascia, this method acts as more of a suggestion, like “Hi, can you kindly loosen the fuck up, please?” This technique requires a firm but gentle touch, and can be used all over the body (especially on the hands and feet) as well.
If you’re imagining someone slowing pressing their thumbs into the sides of your face…you’re half right. Myofascial release for TMJ actually takes place INSIDE your mouth, as I learned when she put on little finger condoms (side note: I just love saying “finger condoms”), and then she fish-hooked her pointer finger into my mouth. The next move is to find a wall of tight fascia where the inside of the cheek hits the upper molars, and slowly press and work the area until it starts to give and stretch. It didn’t hurt, but it felt a bit sore and tender.
She did this for about 5 minutes on each side before moving on to a blissful neck and scalp massage, using the myofascial release-style slow, firm movements to work her way up from the neck and shoulders to the base of the skull, then to the temples, and then back down along the outer sides of the scalp and jaw. She finished up with a few more minutes of the inside-the-mouth, fish-hooking technique.
Like a deep tissue massage, you might still be sore a few days later, but hopefully, you’ll also feel a lightness through your jaw and temples that you haven’t felt in years. You might even be able to relax the muscles in your jaw, not just hold them in a slightly less tense position. Enjoy this incredible sense of relief, even if it doesn’t last forever.
Everything you need to know about the technique.
Thankfully, Lucy explained that you absolutely can do this technique at home by yourself (see below for step-by-step instructions). She explained it’s particularly useful at the start of a headache, or if you’re feeling especially tense or anxious. But, if you prefer a professional touch, she suggested coming back every few months for maintenance, which costs $150 for a 60-minute session.
Since you’re obviously wondering how this technique works and how to do it at home, we sat down with Lucy to get all the details. So sit back, unclench your jaw, and listen up:
Q: What is myofascial release? How does it work? How is it different than other massages?
Lucy Yeh: Myofascial release is a bodywork technique that uses a longer sustained hold in each spot, using gradual pressure to slowly increase the depth, until the practitioner feels the fascia soften. Fascia is the body's connective tissue, like your muscles' shrink-wrap, so areas where its restriction on the muscle is causing tension or pain, as well as acupressure points, are worked. The flow of the modality is much slower and mindful than other methods - and can range from superficial to very deep work. I am able to use much deeper pressure while still inducing profound relaxation. In my experience, the level of clients' relief is much more noticeable and longer lasting using myofascial release with other techniques than other deep tissue modalities.
Q: Is it a common practice?
LY: Yes! It is commonly offered - the difference in how it feels to a client depends on the other modalities a particular therapist may use in conjunction with myofascial release. For example, my sessions incorporate cranial work, shiatsu, Jin Shin Jyutsu (energy healing) and reflexology as well - yet even those modalities are influenced by the slower paced, increasing depth of myofascial release.
Q: How would you recommend going about finding a practitioner that specializes in it?
LY: One can Google or Yelp for a practitioner in your area. Then, as with any practitioner, make sure their bedside manner, communication style, pricing, level of mindfulness, experience with your particular area of focus is a match.
Q: Are there any precautions to take before an appointment?
LY: As with any situation where you are in a position of receiving touch, make sure that you can set proper boundaries for your own body. A therapist may or may not be able to read certain body signals, so if you vocalize when you are feeling any discomfort, or a need for more pressure, that communication will help the therapist give you what you need.
Q: What other applications does it have?
LY: Myofascial release can be used to address impaired range of motion, chronic and acute pain, pre and post workout stretching (foam rolling is self-myofascial release), rehabilitation after an injury (it increases blood flow to encourage healing, sometimes using Gua Sha or soft tissue tools as aids), and relaxation.
Q: How often would you recommend an appointment to help someone manage their pain or discomfort?
LY: I encourage people to listen to what their bodies ask for. For an issue that has persisted for a while, I ideally suggest weekly sessions until an acceptable baseline level of comfort is reached. Then graduate to a maintenance schedule based on the amount of tension, stress, physical activity, etc. that a client experiences. So, for an athlete, maintenance may mean every week; for a light exerciser or someone with a less stressful life, a monthly or even every other month follow-up could be the proper frequency. But again, your body will tell you when it's time!
Q: Are there aftercare instructions?
LY: Drink water, drink water, drink water! If you feel a nap coming on, snooze!
Q: How does it work for TMJ? Why is it important for people with TMJ to learn how to do this on their own, at home?
LY: Everyone works their large jaw muscles simply by eating, talking and emoting. But then add grinding, (stress or focus-related) holding and tapping, even during sleeping hours, and you've got big muscles working on overtime! It's a familiar practice to stretch the body before or after a workout, but that really applies to any area that's getting a workout. If you did squats 24/7, you'd want to stretch those areas daily - so apply that logic to your jaw too. To be able to stretch your own jaw to alleviate tension that can radiate up and back to your whole head, and down your neck and even to your shoulders - can be life changing! A lot of times, people don't even realize how tight they were, until after they get myofascial work on their jaw, and head, neck, and shoulders.
Q: How can someone do this technique at home?
LY: I recommend self-myofascial release to clients all the time! The jaw stretching that I do on clients (working inside the mouth) is also something at I teach during the very first session. All you need to do it is your own finger!
Take your pointer finger, make a hook motion, and on the same side of your body (so, right hand with the right side of the face), hook the tip of your finger inside your cheek so that the tip of your finger is pressing into the inside of the cheek.
Slowly move the finger so that it’s sandwiched between your upper teeth and the inside of your cheek.
Move it against the inside of the cheek, and move it back and up until you feel like you’ve hit a wall.
Slowly and carefully sink your fingertip into that wall in up and down motions, as if you’re scaling the wall. Don’t press too hard at once— remember, it’s about slowly loosening it up.
Keep doing that for 5 minutes, then switch sides.
Marissa Pomerance is the Managing Editor of The Candidly. She’s a Los Angeles native and lover of all things food, style, beauty, and wellness. You can find more of her articles here.
