Biting the inside of the cheek is a common and painful experience, ranging from an occasional, accidental injury to a persistent, unconscious habit. This trauma damages the delicate inner lining of the mouth, often leading to painful sores, inflammation, and a frustrating cycle of re-injury. Understanding the specific triggers is the first step toward effective prevention. This article outlines practical solutions for immediate relief, long-term prevention, and care for existing injuries.
Immediate Behavioral Adjustments
Accidental cheek biting most frequently occurs during conscious activities like eating or speaking, often due to a momentary lack of coordination. Implementing mindful eating practices is an immediate and effective strategy to reduce these unintentional injuries. This involves paying focused attention to the process of chewing, rather than multitasking or rushing through a meal.
Consciously slowing the pace of eating allows the jaw muscles and tongue more time to properly position the cheek tissue away from the teeth. Taking smaller bites of food helps manage the volume inside the mouth, making it less likely that soft tissue will stray into the path of the molars. Avoiding conversation while chewing ensures the jaw maintains a consistent, controlled alignment, preventing sudden movements that lead to a painful bite.
Addressing Underlying Dental and Physical Factors
For many individuals, the problem stems from a structural issue within the mouth that makes accidental biting frequent. One common factor is dental malocclusion, where the upper and lower teeth do not come together properly. Specific types of misalignment, such as posterior crossbites or dental crowding, can position the cheek directly in the line of fire during chewing.
Sharp edges on teeth, caused by chips, fractures, or poorly contoured dental work like fillings or crowns, can repeatedly snag the cheek tissue. Ill-fitting or damaged dental appliances, including retainers, dentures, or braces wires, can also create rough surfaces that irritate the cheek. Correcting these structural issues requires professional intervention from a dentist or orthodontist. Treatment may involve filing sharp tooth edges, adjusting appliances, or initiating orthodontic treatment to address the underlying malocclusion.
Strategies for Stopping Chronic Chewing
When cheek biting becomes an unconscious, repetitive act, it is often linked to stress, anxiety, or boredom. Breaking this cycle requires identifying the emotional and situational triggers that prompt the habit. Habit Reversal Training (HRT) is a structured behavioral technique that begins with heightened awareness training, helping individuals recognize the subtle sensations or circumstances that precede the chewing.
Once awareness is established, the next step involves implementing a “competing response”—a physical action that makes the chewing impossible or difficult. This substitution technique can involve safely occupying the mouth with sugar-free gum, using an oral fidget tool, or holding a stress ball to redirect nervous energy. For severe or persistent cases, professional guidance through cognitive-behavioral therapy (CBT) may be beneficial, as it addresses underlying anxiety and teaches healthier coping mechanisms.
Healing Existing Sores and Injuries
A fresh bite injury quickly becomes swollen, making it more susceptible to being bitten again and perpetuating the injury cycle. To manage pain and promote rapid healing, rinsing the mouth with a warm salt water solution is recommended. Dissolve one teaspoon of salt into one cup of warm water and gently swish the mixture for 30 seconds several times a day.
Applying over-the-counter topical treatments, such as benzocaine or specialized gels, can help numb the area and reduce discomfort before meals. It is helpful to temporarily avoid foods that can irritate the open wound, including spicy, acidic, or overly salty items. If a sore is unusually large, extremely painful, or fails to heal after seven to ten days, seeking an evaluation from a dentist or physician is advised to rule out infection or other complications.