Mewing is a technique involving the conscious maintenance of proper tongue posture, where the entire tongue rests against the roof of the mouth (the palate). Proponents suggest this practice may enhance facial structure and improve jawline definition, though medical evidence is limited. A common side effect for new practitioners is jaw soreness. This discomfort results from engaging previously underutilized muscles, placing new demands on the complex structures of the face and jaw.
The Underlying Muscle Mechanics of Mewing
The soreness originates from the newly activated and strained muscles responsible for mastication and tongue movement. Mewing requires the posterior third of the tongue to be elevated and pressed against the palate, engaging the suprahyoid muscle group beneath the chin. These submental muscles, such as the geniohyoid and mylohyoid, work to lift the tongue and hyoid bone. Initial fatigue often feels like tightness or a dull ache under the jawline.
The sustained upward pressure also indirectly affects the muscles controlling jaw position. The masseter muscles, which run from the cheekbone down to the lower jaw, may become overworked if the individual unconsciously clenches their teeth while maintaining the correct tongue position. Excessive clenching also strains the temporalis muscles located on the sides of the head, which can refer pain as tension headaches.
The goal of mewing is to achieve a resting oral posture, which is a muscular act of endurance rather than strength. When the muscles of the tongue and jaw are forced to hold this new position for extended periods, they undergo a conditioning process. This can result in muscle fatigue, similar to delayed onset muscle soreness (DOMS), as the muscle fibers adapt to the prolonged contraction.
Differentiating Normal Soreness from Joint Strain
Jaw soreness is an expected sign of muscular adaptation when beginning mewing, but it must be distinguished from serious joint strain. Normal muscle fatigue is often described as a dull, symmetrical ache felt in larger muscle groups, such as the masseters or the muscles under the chin. This soreness is most noticeable within the first 24 to 48 hours following a session and should gradually lessen as the muscles become conditioned over a few weeks.
Pain indicating a potential issue with the temporomandibular joint (TMJ) presents differently and requires immediate attention. The TMJ is the hinge connecting the jaw to the skull, and excessive or incorrect force can cause mechanical or inflammatory issues. A sharp, acute pain localized right in front of the ear is a primary warning sign.
Other indicators of potential joint strain or temporomandibular disorder (TMD) include auditory or mechanical symptoms. These can manifest as a persistent clicking, popping, or grating sound (crepitus) when opening or closing the mouth. Pain that radiates into the ear, neck, or temples, or difficulty opening the mouth fully, suggests the joint structures are being negatively affected.
The duration and pattern of the pain are a significant difference. While muscle soreness improves quickly, pain that persists for more than a few days, or worsens, indicates the joint or soft tissues may be inflamed. If the discomfort is accompanied by a change in how the teeth fit together, or if the jaw briefly locks, the practice must be immediately stopped. These symptoms suggest the pressure is too intense, unevenly distributed, or causing an alignment issue that could lead to long-term joint dysfunction.
Strategies for Pain Relief and Injury Prevention
Effective management of jaw soreness begins with preventing improper technique, the most common cause of painful side effects. Ensure the tongue is not applying excessive, forceful pressure against the palate, often called “hard mewing.” The pressure should be firm enough to maintain the tongue’s position without causing teeth clenching or strain in the facial muscles.
Incorporating regular rest breaks allows fatigued muscles to recover and adapt. If soreness occurs, reducing the duration or intensity of the practice for a few days prevents chronic inflammation. Applying a cold pack to the sore area for short intervals reduces localized inflammation and numbs the pain, while a warm compress helps relax muscle tightness.
Gentle, controlled movements help maintain mobility and alleviate tension in the jaw joint and surrounding muscles. Simple exercises, such as slow, controlled opening and closing of the mouth without fully separating the teeth, can stretch the jaw muscles. Over-the-counter anti-inflammatory medications, such as ibuprofen, may be used temporarily to manage acute discomfort and reduce inflammation.