Jaw Popping When Chewing: What it is and how to get rid of it
Jaw popping when chewing happens when the structures within the temporomandibular joint, including the articular disc, do not move in sync. Although painless clicking can be common and not necessarily concerning, pain, locking, or changes in jaw movement may indicate a problem that needs attention.
At Empower Physio and Wellness, we help people understand their jaw symptoms and learn strategies to improve jaw movement and reduce unnecessary strain. Physical therapy for jaw pain and clicking may include hands-on treatment, mobility exercises, and guidance on habits that contribute to symptoms.
You’re sitting down to eat, or grabbing something on the go, and every time you chew you feel that familiar pop or click in your jaw. It doesn’t really hurt, but over time it catches your attention. You wonder if this is a problem or if it will become a problem down the road…
We see you! Jaw popping when chewing can be frustrating, annoying, and leave you with questions and uncertainty.
From what we see as orthopedic physical therapists, jaw popping when chewing is relatively common and can in fact be normal. It is not necessarily a problem or something to be concerned about. We will explain everything you need to know about jaw popping when chewing and what to do (or not do) about it.
Here’s what we are going to talk about in this blog:
What causes jaw popping when chewing
Is jaw popping when chewing normal?
What to do for jaw popping when chewing
How physical therapy can help jaw popping when chewing
What causes jaw popping when chewing
We first need to know a bit about the structure and function of the jaw to understand why popping and clicking happen.
Your jaw joint has two main parts. The rounded end of your jaw bone (the mandibular condyle) acts as the “ball.” It sits in a “socket” that’s part of your skull’s temporal bone. Between the ball and the socket is a small structure called the articular disc. The disc is attached to the joint capsule, surrounding soft tissues, and even one of your jaw muscles (the lateral pterygoid, for my fellow anatomy nerds).
When everything is working smoothly, the disc glides along with the jaw bone every time you open and close your mouth.
Want to see what that looks like? Watch the jaw move in this video:
Sometimes the timing gets off. The disc can slip forward off the mandibular condyle, and that shift is the pop or click you hear. When the disc slides back into place, there is a second pop or click.
This can happen when chewing because you repetitively open and close your mouth with force, especially if the food you’re eating is tough or chewy like pizza, sandwiches, meat, etc.
Put simply, jaw popping and clicking happens when the disc and the joint stop moving in sync. There are several reasons for this:
Tension in the muscles that move the jaw
Prolonged clenching or grinding
Habits like biting your nails, lips, or cheeks
Chewing gum frequently
A history of jaw injury or locking
Hypermobility conditions such as Ehlers Danlos Syndrome
Is jaw popping when chewing normal?
It can be! Know that many people experience popping and clicking that is normal and not concerning. The tissues that hold the disc in place within the jaw joint capsule sometimes don’t do a great job at keeping the disc in place (especially for people with hypermobility conditions). As long as there is no pain or locking with the clicking, we advise our clients to not worry about it, and also teach them strategies to help protect the jaw and disc (more on this below).
Here are signs your jaw popping when chewing is not concerning:
Popping or clicking without pain
Normal ability to open and close your mouth
No episodes of locking or difficulty eating
Symptoms are not changing and don’t interfere with daily life
If you are someone whose jaw popped and clicked, then stopped popping and clicking and that was accompanied by limited range of motion when opening your mouth, we actually want to get your jaw popping and clicking again! Here’s why.
When you experience a pop when opening and closing your mouth, that is the disc sliding off the mandibular condyle as you open, then back on the condyle as you close. If there is no pop and you can’t open your mouth as wide, then the disc is stuck forward and isn’t coming back onto the condyle. So in cases like this, improving jaw joint mobility and getting you popping again is actually a good thing.
Here are signs your jaw popping when chewing should be addressed:
Pain associated with the popping and clicking
Jaw locking or catching
Symptoms are worsening or interfering with eating
Sudden and intense onset of pain, popping, and/or clicking
What to do for jaw popping when chewing
While the goal may not be to eliminate jaw popping when chewing, there are many things that you can do to protect your jaw and minimize popping and clicking! Here are the things we teach our clients:
Minimize jaw overuse
You may want to minimize the amount of tough or chewy foods you eat. Especially if your jaw is a little bit sore, opt for softer foods or cut your food into smaller bites. We also do not recommend chewing gum as it puts extra force, use, and strain on the jaw that is not necessary.
Avoid excessive opening
Your jaw popping is not a party trick! Limit how far you open your mouth when yawning or eating. If your pop or click just happens at maximal opening, stop your opening range of motion right before the pop or click. This will help protect your jaw joint and disc long-term. This is especially important for people with hypermobility conditions.
Pay attention to clenching
If you clench your jaw during the day, practice allowing your jaw to relax. To do this, place the tip of your tongue on the roof of your mouth just behind your front teeth as if you were going to make the "n" sound, like "no" or "never." Have your lips together and teeth slightly apart. If you like, you can place a sunflower seed on the tip of your tongue to hold your tongue in that place. This is great to do if you know you clench, but it happens when you’re not paying attention or focused on other things.
Controlled opening drill
This is our favorite drill for helping to coordinate movement of the jaw and tongue. To perform, place the tip of your tongue in the resting posture on the roof of your mouth behind the front teeth. Keep your tongue there as you slowly open and close your mouth. Keep this in a pain-free and also popping/clicking-free range of motion. Notice how your tongue and jaw may get tired!
Avoid excessive self-treatment
Do not force your jaw through a click or through a large range of motion. Avoid repeatedly stretching or exercising your jaw without understanding what is contributing to your symptoms. The right things to do for your jaw specifically depend on whether your symptoms are related to muscle tension, joint movement, or something else.
How physical therapy can help jaw popping when chewing
We love treating the jaw here at Empower Physio and Wellness! There is a lot of progress that can be made with physical therapy for jaw-related problems.
First we start with an in-depth evaluation to really understand your symptoms, how they behave, and how they are changing over time. We also want to get to know you and your specific goals!
Next we do our hands-on assessment, where we look at how your jaw moves, feel for muscle tension in the neck and jaw, assess the tongue and breathing strategy, and anything else that we deem necessary based on you as a unique human.
Treatment-wise we like to utilize techniques like dry needling, hands-on muscle release, and joint mobilization. We will always pair these things with strength and mobility drills so that your body moves and stabilizes most optimally. We also talk about things like stress and habits you may not be aware of that are contributing to your jaw symptoms.
Where to find physical therapy for jaw popping when chewing
Have you tried some of these strategies and want more individualized support?
If you are located in or near Westerville, Ohio we can help you with physical therapy to improve your jaw popping when chewing !
You can get started right away by learning more about our physical therapy services, TMJ treatment, or getting in contact with us.
We also offer virtual coaching throughout the world to empower you with your health and get to the root of what is holding you back. You can learn more about our virtual coaching program here.
If you have additional questions, we would love to talk with you, hear your story, answer all your questions, and see how we could help.
You can call or text us at (614) 423-9731 or schedule a free discovery call. You can also learn more about Empower Physio and Wellness + our team or check out other services we offer.