Mouth sores are one of those “nobody warned me enough” parts of braces. You’re excited about straighter teeth, but then your cheeks feel like they’ve been lightly sanded, your lip catches on a bracket, and suddenly even smiling feels like a full-contact sport. If you’re dealing with sore spots from braces, you’re not alone—and the good news is that most of the time, they’re manageable with a few smart habits and the right tools.
In this guide, we’ll walk through why sores happen, how to calm them down fast, what to avoid (especially when you’re eating with your braces), and when it’s time to get your orthodontic team involved. The goal is to help you feel more comfortable day-to-day so your braces journey doesn’t feel like a constant battle with your own mouth.
Quick reminder: if you have severe swelling, fever, pus, or pain that feels out of proportion, don’t try to tough it out. Braces irritation is common, but infections and other issues need prompt care.
Why braces cause mouth sores in the first place
Braces introduce new surfaces into your mouth—brackets, wires, hooks, elastics—and your cheeks and lips aren’t used to them. Even if everything is placed perfectly, your soft tissues still need time to “toughen up” and adapt. During that adjustment period, friction and pressure can create raw spots that turn into sores.
It’s also not just about rubbing. Certain tooth movements can change how your cheeks and lips sit against your teeth, so areas that never touched before may start making contact. Add in a little dryness (common if you’re breathing through your mouth at night) and you’ve got the perfect recipe for irritation.
Another sneaky factor is timing. Sores often flare after adjustments, when wires are changed, or when new elastics are added. Even small changes can create new pressure points or cause a wire to sit differently than it did last month.
What these sores usually look and feel like
Typical irritation spots vs. something else
Most brace-related sores show up on the inside of the cheeks, the inner lips, and sometimes along the gums where a wire or bracket edge is brushing. They can look like small white or yellowish spots with a red border, or like a raw patch that stings when you eat or brush.
That said, not every sore in your mouth is from braces. Canker sores (aphthous ulcers) can pop up due to stress, diet changes, or minor trauma, and braces can make them feel worse. Cold sores, on the other hand, usually occur on the outside of the lips and are caused by a virus—those are a different situation entirely.
If you’re unsure what you’re seeing, take a clear photo in good light and keep an eye on how it changes over a couple of days. Braces irritation tends to improve once you reduce friction and protect the area.
How long they should last
Minor irritation often improves in 24–72 hours once you protect the spot. A true ulcer might take 7–14 days to fully heal, even if it feels better sooner. The key is preventing repeated trauma—if a bracket keeps rubbing the same area, it can reset the healing clock every day.
If a sore is still going strong after about two weeks, or it keeps coming back in the exact same spot, it’s worth checking in with your orthodontic office. Sometimes a tiny adjustment (like smoothing a rough edge or trimming a wire) makes all the difference.
Also, if pain is worsening instead of improving, that’s your cue to stop self-managing and get advice. Discomfort is normal; escalating pain is a sign something else may be going on.
Fast relief: what to do today if your mouth is already sore
Use orthodontic wax the right way (it matters)
Orthodontic wax is the MVP for brace-related sores because it creates a smooth barrier between metal and tissue. The trick is to dry the bracket or wire first. If it’s wet, the wax slides off in minutes and you’ll feel like it “doesn’t work.”
Pinch off a small piece, roll it into a ball, then flatten it slightly and press it firmly over the irritating area. If you’re not sure which bracket is the culprit, run a clean finger along your cheek-side brackets and notice where it catches or feels sharp.
Replace wax as needed—especially after meals. And don’t worry if you accidentally swallow a bit; it’s not harmful. You just don’t want to rely on old wax that’s picked up food particles.
Saltwater rinses and why they help
A warm saltwater rinse is one of the simplest ways to calm inflamed tissue. It helps reduce swelling, keeps the area cleaner, and can make the sore feel less “angry,” especially after eating.
Mix about 1/2 teaspoon of salt into a cup of warm water, swish gently for 30 seconds, and spit. Do this 2–4 times a day. If you’re doing it more often, keep the salt mild—too strong can sting and irritate.
If saltwater isn’t your thing, ask your dental team about an alcohol-free rinse. Alcohol-based rinses can burn and dry out tissue, which is the opposite of what you want when you’re trying to heal.
Topical gels and pain control that won’t derail healing
Over-the-counter oral gels can numb the area temporarily, which is helpful for meals or bedtime. Look for products designed for mouth ulcers, and follow the instructions carefully. A little goes a long way.
For general soreness, ibuprofen or acetaminophen can help, especially after an adjustment. If you can take anti-inflammatories safely, they’re often useful because they address inflammation, not just pain.
Avoid placing aspirin directly on the sore. It’s an old “hack” that can actually burn the tissue and make the sore worse.
Food choices that keep sores from getting worse
What to eat when your mouth is tender
When your mouth is sore, your goal is comfort and minimal friction. Soft foods are your friend: yogurt, smoothies, scrambled eggs, oatmeal, pasta, soups (not too hot), mashed potatoes, and soft fish. These options let you get calories and protein without scraping the sore every time you chew.
Temperature matters, too. Very hot foods can increase irritation, and very cold foods can sometimes cause sharp sensitivity depending on your teeth and what your orthodontist is moving. Lukewarm is often the sweet spot.
If you’re struggling to eat enough, try smaller, more frequent meals. A sore mouth can make you unconsciously avoid eating, and low intake can slow healing because your body needs nutrients to repair tissue.
What to avoid (even if you’re craving it)
Sharp, crunchy foods are the biggest offenders: chips, crusty bread, popcorn, pretzels, nuts. They can poke sores directly, and they also increase the chance of bending a wire or loosening a bracket—meaning more irritation later.
Acidic and spicy foods can sting like crazy on an open sore. Citrus, tomato sauces, vinegar-heavy foods, hot sauce, and some sports drinks can turn a manageable sore into a “why did I do that” moment.
Also watch out for foods that leave tiny particles behind. Seeds and fibrous foods can get caught around brackets and rub against tender tissue. If you do eat them, rinse well afterward.
Brushing and cleaning when it hurts (without making it worse)
Gentle technique beats aggressive scrubbing
When you have sores, it’s tempting to avoid brushing the sore side. Unfortunately, plaque buildup makes inflammation worse and can slow healing. The better approach is to brush gently but thoroughly.
Use a soft-bristled toothbrush and light pressure. Think of it as “polishing” rather than “scrubbing.” If your gums are tender, angling the bristles toward the gumline with small, controlled motions is usually more comfortable than big back-and-forth strokes.
If mint toothpaste burns, try a milder flavor or a toothpaste designed for sensitivity. Sometimes it’s not the brushing that hurts—it’s the flavoring and foaming agents hitting the sore.
Flossing with braces when you’re already irritated
Cleaning between teeth is still important, but it can feel like a lot when your mouth is sore. Tools like floss threaders, orthodontic floss, and water flossers can make it easier to clean without dragging floss across tender spots.
If you want step-by-step guidance on flossing braces, it helps to follow a routine that’s efficient and gentle—especially during the first few months, when your mouth is still adapting to all the new hardware.
One practical tip: do your most detailed cleaning at night. During the day, quick rinses and careful brushing can keep you comfortable, but nighttime is when you can take your time and let your mouth rest afterward.
Finding the exact cause: the “detective work” that stops repeat sores
Check for poking wires and rough edges
If a sore keeps returning in the same spot, something is likely rubbing there consistently. Common culprits include a wire that’s shifted slightly, a tie that’s sticking out, or a bracket hook that’s catching your lip.
Use a clean cotton swab to gently trace along the brackets and wire. Cotton catches on sharp areas more easily than your finger does, which can help you pinpoint the problem spot without hurting yourself.
Once you find the offender, cover it with wax right away. If it’s a wire end poking, wax can buy you time until you can get it clipped or adjusted professionally.
Notice patterns after adjustments and elastics changes
It’s normal to feel tender after an adjustment, but if you always get sores after certain appointments, mention it. Sometimes a tiny change—like trimming the wire a bit shorter or repositioning a ligature—can prevent a week of discomfort.
Elastics can also create new friction points, especially if they tug your cheek inward. If you’re getting sores where elastics sit, ask whether there’s an alternative configuration or a different way to hook them that still achieves the same tooth movement.
Keeping a simple note in your phone helps: “sore on left cheek after wire change” or “ulcer near lower right bracket after starting triangle elastics.” These details make it easier for your orthodontic team to troubleshoot.
Smart prevention habits that make sores less frequent over time
Wax before it hurts (especially for known trouble spots)
A lot of people only use wax once they’re already sore. But if you know a certain bracket always rubs—maybe a canine bracket or a lower molar tube—you can apply wax proactively before a long day at school, a sports practice, or a big event.
This is especially helpful right after an adjustment, when your cheeks haven’t “recalibrated” yet. A couple of days of proactive wax can prevent a sore from forming at all.
Keep a small case of wax in your bag, backpack, or locker. It’s one of those tiny habits that saves you from a lot of annoyance later.
Hydration and saliva: the underrated comfort tool
A dry mouth makes friction worse. Saliva is your natural lubricant and part of your mouth’s defense system. If you’re dehydrated, sore spots tend to sting more and heal more slowly.
Drink water regularly, especially if you’re talking a lot, exercising, or spending time in dry indoor air. If you breathe through your mouth at night, consider a humidifier—many people notice fewer morning sore spots when the air isn’t so dry.
Sugar-free gum may help stimulate saliva for some people, but check with your orthodontist first because gum can sometimes pull on appliances or get stuck depending on your setup.
Protect your cheeks during sports and band activities
If you play contact sports, a braces-friendly mouthguard is a must. It reduces the chance of your braces cutting your cheeks or lips if you take a hit. Even in non-contact sports, falls happen, and braces can turn a minor bump into a nasty cut.
If you play a wind instrument, you might notice extra irritation where the mouthpiece presses your lips against brackets. Wax can help here too, and some musicians use special lip protectors designed for braces.
Don’t wait until you’re already sore to add protection. A little barrier up front can keep you practicing without constant interruptions.
When home care isn’t enough: knowing when to reach out
Signs you need an orthodontic adjustment
If a wire is clearly poking and wax isn’t cutting it, or if a bracket feels loose and is scraping your cheek, it’s time to contact your orthodontic office. The fix can be quick, and you’ll feel better immediately once the source of friction is removed.
Persistent sores in the same location can also mean something needs smoothing or repositioning. Orthodontic teams have tools to clip wire ends safely, tuck them in, or adjust components so they sit more comfortably.
If you’re unsure whether your situation is “normal irritation” or something that needs attention, it helps to review guidance on handling minor ortho issues so you can decide what to do now and what can wait until your next visit.
Red flags that should be checked sooner rather than later
Call your dental or orthodontic provider if you notice spreading swelling, warmth, pus, fever, or a bad taste that won’t go away. Those can signal infection, and that’s not something to manage with wax and rinses alone.
Also reach out if you have significant bleeding that doesn’t stop, a cut that seems deep, or pain that prevents you from sleeping. Braces discomfort is common, but it shouldn’t take over your life.
And if you have a medical condition that affects healing or immunity, don’t “wait it out.” It’s always safer to check in early.
Practical comfort tips people don’t always mention
Use a cold compress for swollen lips or cheeks
If your lip is puffy from rubbing or you accidentally bit your cheek because your bite is changing, a cold compress on the outside of your face can help reduce swelling and numb the area a bit.
Wrap ice or a gel pack in a thin cloth and apply for 10 minutes, then take a break. You can repeat a few times a day. This doesn’t “fix” the friction source, but it can make you feel more human while you’re healing.
Pair it with wax on the inside to reduce ongoing irritation. The combination often works better than either one alone.
Choose the right time to try new foods
If you’re tempted to test whether you can handle a crunchy snack again, don’t do it right after an adjustment or when you already have a sore. Try new foods when your mouth feels calm and you have time to clean thoroughly afterward.
It’s also smart to avoid experimenting right before a long event or travel day. If something irritates your mouth or breaks a bracket, you’ll be stuck dealing with it away from your usual routine.
When in doubt, cut foods into smaller pieces and chew slowly. This reduces pressure and helps you notice discomfort before it turns into a full sore.
Sleep positioning and nighttime habits
Some people notice they get more sores on the side they sleep on, especially if they press their cheek into the pillow. If you see a pattern, try switching sides or using a pillow that keeps your face from being squished.
If you clench or grind at night, that can increase cheek biting and irritation. Mention it to your orthodontist—there may be options to reduce trauma, depending on your treatment plan.
Nighttime is also a great time for healing because your mouth isn’t constantly moving. Keeping things clean before bed and using wax where needed can lead to noticeably better mornings.
How mouth sores change as your braces journey goes on
The “break-in” period is real
The first few weeks with braces are usually the roughest for soft tissue irritation. Your cheeks and lips gradually develop a bit of resilience, and your brain learns new movement patterns for chewing and speaking.
That doesn’t mean you’ll never get sores again—adjustments and new phases of treatment can trigger them—but most people find the frequency and intensity drops over time.
If you’re early in treatment, it can be reassuring to know that what you’re feeling now isn’t necessarily what the whole experience will be like.
Later-stage causes: shifting bite and new contact points
As teeth move, your bite changes. You might start biting your cheek in a spot you never did before, or a bracket that used to be “out of the way” might begin rubbing because your cheek rests differently.
This is why it’s helpful to stay flexible with your comfort tools. Even if you haven’t used wax in months, keep it around—new irritation can pop up when you least expect it.
And keep communicating with your orthodontic team. They can often anticipate these changes and offer small tweaks that prevent recurring issues.
Putting it all together: a simple plan for the next 7 days
Day 1–2: calm things down and stop the rubbing
Start by identifying the irritating bracket or wire and covering it with wax. Add warm saltwater rinses a few times a day, and choose soft foods that won’t scrape the sore.
Brush gently but consistently, and avoid anything spicy, acidic, or crunchy. If pain is interfering with sleep, consider an appropriate over-the-counter pain reliever if you can take it safely.
Your goal in these first two days is not perfection—it’s reducing friction and giving the tissue a chance to start repairing.
Day 3–5: keep it clean, watch for improvement, adjust habits
By now, most irritation-based sores should feel less intense. Keep up the rinses and gentle cleaning, and replace wax as needed.
If you notice the sore keeps reopening, re-check the area for a poking wire end or a rough spot. A tiny hardware issue can keep a sore going indefinitely until it’s corrected.
Also pay attention to what triggered the irritation—certain foods, lots of talking, a sports practice, or sleeping position. Small changes here can prevent the next sore.
Day 6–7: decide whether you need professional help
If the sore is clearly improving, you’re on the right track. Keep protecting the area until it’s fully healed, then taper off wax use if you don’t need it.
If there’s little to no improvement, or if the pain is significant, contact your orthodontic office. There may be a simple fix, and you shouldn’t have to suffer through treatment.
Most importantly: don’t feel like you’re being “dramatic” by asking for help. Comfort matters, and getting ahead of irritation makes the whole braces experience easier.