Ice or heat for tmj?
Hear followed by ice. Heat will soothe the pain in the joints and ice will bring down swelling. Also, massage the area where your jawbones meet. Another trick: open your moutj as far as possinle and try to keep it that far open for 30-60 seconds. A chiro told me about this and i couldnt believe how much it helped.
I prefer ice since its inflammation causing the pain. I also take ibuprofen when it flares up. Good luck. I hope you feel better. Hugs.
Ice and moist heat helps me.
Turmeric and black pepper, google for ideas, it's a pretty instant anti inflammatory.
As for your question hot or cold, I don't use either.
I have my chiropractor adjust my jaw when it gets to bad. I will sleep with a mouth guard when I notice myself clenching my teeth. I don't use the big bulky mouth guards, I buy from the dollar store a thin mouth guard that wraps around and only separates your back teeth. I barely notice it in my mouth unlike the bulky ones that wrap all of your teeth. As @A MyFibroTeam Member mentioned opening your mouth does help.