TMJ Dysfunction -- East Greenwich, RI

The temporomandibular joint (TMJ) is the hinge joint of the jaw. We each have 2 of them located just in front your ears. Those who have dysfunction or pain in the jaw know exactly where it is located. 

When this joint becomes problematic it becomes difficult to open your mouth, bite and chew. The jaw often will click and pop. You may also have headaches. These symptoms can be due to many issues including muscle spasms, inflammation, or problems with the disc in the joint. 

One of the underlying problems associated with TMJd is loss of mobility in the upper part of the neck (suboccipital region) and associated postural changes in the spine. These issues cause the jaw to change the way it opens and closes. 

Physical therapists should be your go to person to address these problems with the jaw. Treatments include hands on techniques to relax the jaw muscles and correct the mobility issues in the jaw. They also address the underlying neck and posture issues with hands on mobilization techniques. PTs will teach self mobilization and postural exercises so that you can manage the TMJ dysfunction on your own. 

4 self treatment activities that may help if your jaw has not been problematic for too long would be:

• 1. Self massage:  to relax the clenching muscles. Laying on your back with a small pillow supporting your head place your tongue on the top of your mouth allowing your mouth to slightly open. Using your finger tips work in a circular motion at the junction of your jaw just in front of your ear. Move your fingers in forward and backward directions using light pressure. Then stroke down from your temple and cheek bone to the bottom of your your jaw bone gliding over the TMJ. 

• 2. Shoulder blade pinches: to help correct your posture. Sitting with your back away from the chair, pinch your shoulder blades back and down. Hold for 5 seconds. Repeat 10 -20 time

• 3. Chin tucks: to help correct your posture and improve neck mobility. Sitting with your back away from the chair, pull your head straight back keeping your chin tucked in.  Think of pulling your nose away from something that smells foul. 

• 4. Resisted jaw opening: to help relax the clenching muscles. Sitting or standing try to assume corrected posture by lightly pinching shoulder blades and tucking chin as described above. Place your fist under your chin. Gently open your mouth, resisting the movement with your fist. Hold for 5 sec. Repeat 5-10 times. This should help with reducing the tone of the clenching muscles around your jaw. 

If you need more advanced help in resolving TMJ issues please contact us at Tru-Care PT or call 401-884-9541.  If you are not in the East Greenwich area contact your local PT for further guidance. 

More Gardening Tips -- Erin Harrop, MSPT

April and May showers bring...

Spring flower beds to be cleaned and mulched, and vegetable and herb gardens to be prepared and planted.  With the weather finally starting to warm up consistently, for anyone who likes gardening (or doesn't like gardening), there is always plenty of work to be done in the yard as everything begins to grow.  With final clean-ups from winter and early spring, and preparations for the spring and summer seasons, there are many common yard tasks that can lead to stress and strain on muscles and joints and cause pain, such as digging, weeding, planting, lifting, raking and mulching. 

If you have been sedentary for most of the winter, have been dealing with previous injuries, are pregnant or have recently given birth, or are a senior, you may be more prone to injuring yourself.  Shoulders, neck, back, and knees are common areas of concern with gardening and yard tasks.  Taking consideration of some of the following tips can help to minimize your risk of injury.

• * If you have not been active in awhile, sometimes it can be helpful to start with a warm-up before beginning yard work.  You can start with a brisk 5-10 minute walk around the yard or down the street and then complete some simple stretches in your shoulders, neck and back.  Gentle shoulder shrugs and circles, gentle side to side neck stretches, and clasping your hands in front and behind your body to stretch can be helpful.

• *Don't over do it!  Be mindful of the sensations in your body and keep your tasks slow and controlled.  If you are feeling discomfort in any region of your body, stop and stretch, or switch to another task.

• *Take breaks and change position frequently.  Being in a static position or moving in the same pattern can cause increased stress and tension in a focused area of your body; overstretching some muscles or causing spasm in others.

• *Use appropriate body mechanics: bending your knees and using your legs with your core muscles engaged for any pulling, pushing, lifting or bending activities.  This will help to avoid straining your back.  Attempt to only kneel on one side, keeping the opposite foot on the ground to keep a flat back and provide your back with more stability, and switch kneeling leg as able.

• *Use tools if you have them:  a wheel barrow or garden cart to move tools, planting materials, yard waste; kneeling pads or pillows, et cetera.

• Taking a short walk or light stretching after completing your tasks for the day may help you cool the body down and stretch worked muscles in the body.  A warm shower or bath can also be helpful with easing muscles.

• *If you experience any lasting or severe pain, contact your physician or physical therapist.  If you have any further questions about how you should be modifying your yard work or gardening, contact us at Tru-Care Physical Therapy, 401-884-9541.  Erin Harrop, MSPT

Gardening without Pain

It's April 7th and I think I may be seeing signs of spring! The daffodils at my back door have bloomed. The birds are nosing around the bird houses for a new nesting spot. The neighbors are out raking, trimming, pruning.



Gardening is hard work, especially after a long cold winter. Our bodies are just never prepared for the bending, twisting and lift that comes with getting our yards ready to explode with green grass and vibrant colored flowers. So be sure to plan ahead and pace yourself, especially if you know that your (fill in the blank-- back, knee, shoulder....) has not been feeling so well in the past. Try not to push to get it all done in a single weekend.

TRX Suspension Training

Have you lately heard the terms TRX or suspension training and wondered what they meant? TRX stands for total resistance exercise and suspension training is a system of exercise that utilizes your body weight leveraged against gravity to create resistance. TRX suspension training was born out of necessity by navy seals to stay in peak physical condition while on missions where training space and equipment was at a premium. Because of its versatility, TRX suspension training is now utilized in a wide range of settings from training professional athletes to senior citizen wellness programs, and injury rehabilitation at Tru-Care PT.

How does TRX suspension training work?

Sprain or Strain?

Some of the most common injuries treated by PTs are sprains and strains. Although treated similarly they are injuries to different parts of the body.

Sprain: This is an over stretching of a ligament or a joint. Ligaments hold 2 bones together forming a joint.  The joint capsule and ligaments that are the support system of a joint.  If the joint is over stretched these structures become weakened and lax.These injuries occur when a joint is taken beyond its normal range of motion like rolling an ankle or over reaching with your arm. 

Deductibles in 2014

It is the beginning of 2014 and it is time to address the cost of being well -- The burdensome DEDUCTIBLES AND CO-PAYMENTS. 

This is a great post by Dr. Eric Christensen, PT, DPT. He lays out a great argument for why you should invest your healthcare dollars of your deductibles with physical therapy treatments. 

He makes the case based on:

• Average costs compared to other medical intervention. (ours is ~$75)

• Value received for those dollars invested

• PT's training as the musculo-skeletal and movement professionals of choice

• The diverse skill sets that PTs have allowing them to treat many issues.

So take a look at what he has to share and see if you don't agree. Check it out here.If we can be of assistance please let us know. Contact us at www.trucarept.com or call 401-884-9541.

Shoulder Bursitis

What is bursitis and how did you get it?

Lets start with what a bursa is.  The bursa is a fluid filled pouch that acts as a cushion between the bones of your shoulder and arm and the tendons and soft tissues that attach to them. Bursitis is an inflammation or irritation of this pouch. Bursitis is also often associated with tendonitis.