5 Signs of TMJ – and 5 Ways to Cope

If you’ve ever had a sore jaw after a long day, you probably brushed it off. Maybe you chewed something too tough, talked too much, or just slept in a weird position. But what if that jaw pain keeps coming back? Or worse—what if it’s not just pain, but clicking sounds, headaches, or even earaches that don’t seem to have an explanation? 

These are all signs of TMJ disorder, also known as TMD (temporomandibular joint dysfunction). The TMJ is your jaw joint—it’s what lets you talk, chew, and yawn. TMD is what happens when that joint isn’t working quite right, leading to pain, stiffness, and a whole list of frustrating symptoms. Since most people just call it TMJ, we’ll use both terms here. 

TMD affects millions of people, yet many don’t realize their jaw is the problem. The good news? There are ways to relieve the discomfort and get back to feeling normal. Let’s break down five signs of TMJ dysfunction—and five things you can do to ease the pain.

The Signs You Might Have TMJ 

There’s no single cause of TMJ issues. Grinding your teeth, clenching your jaw, arthritis, injuries, and even stress can all put extra strain on the joint, leading to pain and stiffness. Studies show that muscle-related issues are responsible for at least half of all TMJ cases. If you’ve been struggling with discomfort, here are five signs that TMD might be the problem: 
 

#1: Jaw Pain That Just Won’t Quit 

If your jaw aches, feels sore, or gets worse when you chew, talk, or yawn, that’s one of the biggest red flags of TMJ dysfunction. A long-term study found that 96% of people with TMJ issues experience jaw or facial pain (aafp.org). 

Pain can feel different for everyone—it might be a dull, nagging ache or a sharp, sudden discomfort. Some people feel it on one side, while others feel it across both sides of the jaw. If the pain keeps coming back or starts interfering with your daily routine, it’s time to take it seriously. 

For those struggling with persistent jaw pain, Kings Dental offers treatments that can help. 
 

#2: Clicking, Popping, or Grinding Noises in the Jaw 

Ever notice a clicking or popping sound when you open or close your mouth? That’s your jaw joint trying to move, but not quite getting it right. 

These sounds happen when the cushioning disc inside the TMJ shifts out of place. It’s not always a problem—studies show that up to 50% of people who don’t have TMJ pain also experience clicking. But if it’s loud, painful, or happens often, your joint might need some help. 
 

#3: Headaches or Migraines 

TMJ-related headaches tend to show up around the temples, jaw, or even behind the eyes. They’re caused by muscle tension and inflammation in the joint, and up to 79% of people with TMJ disorders report frequent headaches. 

If you’ve tried everything—hydration, sleep, even cutting back on caffeine—but your headaches keep coming back, TMD might be the culprit.

#4: Ear Pain, Fullness, or Ringing (Tinnitus) 

TMJ problems can mess with your ears, too. Because the jaw joint is right next to the ear canal, issues in one area can affect the other. People with TMJ dysfunction often report: 

• A deep ache in the ear (that isn’t an infection) 
  
  
• A feeling of fullness or pressure inside the ear 
  
  
• Ringing in the ears (tinnitus) 
  
  

Up to 82% of people with TMJ dysfunction experience ear-related symptoms. If ear pain keeps coming back but your doctor says there’s no infection, your jaw joint might be the real issue. 
 

#5: Jaw Locking or Restricted Movement 

Some people with TMJ dysfunction feel like their jaw gets stuck when opening or closing their mouth. Others struggle to open wide when eating or yawning. 

This stiffness happens when the joint becomes inflamed, or the disc inside the TMJ shifts out of place. Research shows that 50–90% of people with TMJ dysfunction improve with treatment and Kings Dental offers different treatment options with same-day appointments, so if your jaw has started locking up, don’t ignore it. 

Practical Ways to Cope with TMJ 

TMJ pain can feel overwhelming, but there are plenty of ways to manage it. Here’s how to relieve symptoms and protect your jaw: 
 

#1: Apply Heat or Cold Therapy 

Applying heat and ice in the right way can help relieve TMJ pain.  

Use a warm compress (like a heating pad or a towel soaked in warm water) and hold it against your jaw for 15–20 minutes. This helps relax tight muscles and improve blood flow, which can reduce stiffness. If your jaw feels swollen or puffy afterward, switch to an ice pack wrapped in a thin towel and apply it for 10–15 minutes. The cold helps numb the pain and bring down inflammation.  

Repeat this cycle a few times a day as needed but avoid applying extreme heat or cold directly to your skin. 
 

#2: Practice Jaw Exercises and Stretches 

Gentle TMJ exercises can help restore movement and ease tension. A few simple options include: 

• Jaw relaxation exercises: Lightly rest the tip of your tongue on the roof of your mouth, just behind your front teeth. Keeping it there, slowly open your mouth as wide as comfortable, then close it. Move gently and repeat 5–10 times, making sure there’s no pain.  
   
• Resisted jaw opening and closing: Place your thumb under your chin, apply light pressure, and slowly open your mouth. Then, gently close against resistance. 
  
  

Research shows that temporomandibular joint syndrome exercises can improve mobility when done consistently. But go slow—overdoing it can make symptoms worse.

#3: Manage Stress Levels 

Stress is one of the biggest culprits behind TMJ pain. Many people clench their jaw without even realizing it, especially during high-stress moments. Studies suggest that people with depression are twice as likely to develop TMJ issues. 

• Check in with yourself throughout the day—is your jaw tense? Are your teeth touching? Try to relax. 
  
  
• Use mindfulness techniques, like deep breathing or guided meditation, to manage tension. 
  
  
• If you grind your teeth at night, talk to your dentist about a custom night guard. 
   

#4: Avoid Harmful Habits 

Some foods put extra strain on your jaw, making symptoms worse. Try to avoid: 

• Chewing gum 
  
  
• Tough meats 
  
  
• Crunchy foods (nuts, chips)
   
• Chewy snacks (bagels, caramel) 
  
  

Instead, stick to softer foods like yogurt, eggs, smoothies, and well-cooked veggies while your jaw heals. 

#5: Seek Professional Treatment 

If TMJ symptoms aren’t improving, a professional evaluation can help. A TMJ specialist like us may recommend: 

• Custom night guards to prevent grinding 
  
  
• Physical therapy to strengthen the jaw muscles 
  
  
• Muscle relaxers for TMJ to ease tightness 
  
  
• Wrinkle relaxers to relieve jaw tension 
  
  

 If home remedies aren’t enough, professional care can make a big difference. Kings Dental offers wrinkle relaxer treatments that have been shown to help with TMJ-related discomfort.