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Can I workout with Braces? Explained in Detail

In short, if you’re trying to find the answer to the question “Can I workout with braces” then the answer is “Yes, you can”. 

But you have to keep certain things in mind before working out. In this blog post, we are going to discuss some essential points: mistakes a person usually makes while working out with braces, cleaning braces after workouts, etc.

So let’s begin.

The safest workout that you can do with braces 

These are some workout options you can do while having braces.

Walking: Walking, especially brisk walking, is one of the safest options you can do while working out because it causes less tension in your braces.

Cycling: Cycling is one of the best cardio exercises you can do if you’re having braces. Outdoor cycling with your friends or partner makes it more entertaining.

Swimming: Swimming is also one of the best options to build endurance and maintain your workout in your day-to-day life. Personally, when I was having braces, instead of going to the gym, I used to go swimming for 6 months because it involved less jaw movement.

Resistance bands: Resistance band training can also be a good option, but be aware of the pressure you’re putting on your braces. Sometimes we squeeze our teeth to apply more pressure during workouts, so be conscious.

Bodyweight Exercises: Bodyweight exercises like push-ups, squats, lunges, and other workouts can be performed without affecting your braces.

Yoga Poses and Breathing Exercises: As compared to all activities, yoga poses are one of the safest options because you have to push yourself gradually. You can perform yoga poses like matsyasana, tadasana, kapalbhati, anulom vilom, etc.

Low-Impact Aerobics: Aerobics generally involves sudden body movements like jumping. Jumping and other intense activities may impact your brace’s structure and cause damage. Watch videos on YouTube of low-impact aerobic workouts and perform them safely.

Basic Stretching: Basic stretching like forward bending, shoulder stretching, butterfly stretching, and other stretching routines make you fit without affecting your braces.

Till now, we have seen things you can do with braces, but now we are going to see which one to avoid.

Also Read: 13 Incredible Benefits of Matsayasana Yoga pose

Yoga poses and stretches you should avoid while having braces

There are various exercises that you must avoid, which is why we have given factors that may help you decide which exercises you should avoid.

Possesses heavy jaw movement: Certain exercises like wide-mouth laughing and lion’s breath can cause discomfort in your jaw. That’s why it is better to avoid them.

Forms that put pressure on the face: Forms like Child Pose may affect your braces because you’re putting pressure on your face.

Overbending Forms: Avoid poses that require more bending than recommended, for example, Full Wheel Pose. This may put pressure on your braces.

Poses with Jaw Twisting: Certain warmup activities involve jaw twisting, like neck rotation. People with braces may face issues while doing this.

Headstand: Those who are professionals can perform headstands without effort, but those who are beginners or intermediate level with braces may find difficulty. Consult with your orthodontist because sudden blood flow on the scalp may affect braces.

How often should you consult with an orthodontist while working out with braces? 

You should visit your orthodontist every 4–8 weeks so that he can measure the progress and make some suggestions. 

Also note that if you’re an athlete and trying to plan an intense workout, consult with an orthodontist in advance to avoid significant injuries.

Mistakes while exercising with braces

Not wearing a mouthguard: If you’re a sportsperson (especially in martial arts and combat sports), then avoiding a mouthguard can cause major damage to your braces.

To avoid this, you must buy another mouthguard and adjust it with your braces. 

Neglecting Hydration: Dehydration may cause discomfort with braces; it’s better to keep yourself hydrated before, during, and after workouts. 

Poor Hygiene:- While working out, some people eat energy bars, and there are high chance that they may get stuck on their teeth and create oral issues. It is important to maintain good hygiene after a workout.

Avoid anti-brace foods: Eating crunchy, hard, and sticky foods can damage your braces, and the expected result may delay them. For some periods, it is better to stick to braces-friendly foods.

Skipping regular checkups: Certain problems go unnoticed when you skip regular checkups. Every 4–8 weeks, visit your orthodontist and measure your progress.

Can I workout with braces?

Yes, you can work out, but you have to follow certain guidelines to avoid any damage. One of the major mistakes a person can make while working out with braces is choosing workouts that put pressure on their teeth.

Maintaining proper hygiene also plays a major role.

Is it okay to wear a mouthguard during a workout?

Yes, it is okay to wear a mouthguard, but the point here is that you have to buy a new mouthguard so that you can adjust it while having braces.

Your old mouthguard may have shaped your teeth without braces; that’s why you have to buy a new one.

As per our recommendation, avoid sports like boxing and other combat sports because they may cause damage to your mouthguard.

How to clean braces after a workout: Tips 

Rinse with water: Rinse your mouth with water so that food particles come out between teeth.

Brush properly: Brush your teeth at 45 degrees using a soft-bristled toothbrush and fluoride toothpaste. Do not skip the top and bottom corners. 

Use proxy brushes: These brushes, also known as interdental brushes, help to clean between the braces and wires.

Oral Irrigator: If possible, use a water flosser because it helps reach the hard-end areas of braces and wires.

Orthodontic Wax: Using orthodontic wax may solve temporary discomfort caused by wires and brackets.

Check-in a mirror: Take a mirror and check if all the brackets and wires are cleaned properly or not.

Rinse with mouthwash: Rinse with mouthwash recommended by your orthodontist to kill bacteria.

An Informative video on “Home care instruction for those having braces”


Can you lift weights while wearing braces?

Yes, but be aware of your braces. If you feel that you’re putting pressure on yourself while lifting weights, then you should avoid it.

Can I do yoga with braces?

Yes, you can do yoga with braces. But avoid any yoga poses that pressurize the jaw area, like the child’s pose.

Can I touch my braces with my hands?

No, it is not recommended to touch braces with your hands.

What foods can I chew with braces?

Extra, Trident, Orbit, and Stride are some options you can chew with braces.

Conclusion: Can I workout with braces?

Yes, you can work with braces, but it is crucial to understand that not all workouts are braces-friendly. Before a workout, ask yourself one question: Will this workout pressurize my jaw area?

If the answer is yes, then you definitely should avoid those workouts. If you’re into martial arts like boxing and MMA, it is important to adjust your workout based on the situation. Also, note that a mouthguard is one of the safest options to protect the structure of braces.

Overall, we can say that you have to seek consultation from an orthodontist and evaluate your workout by yourself.

Thanks for reading! Stay fit!

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Hello, fitness freaks! I am Saif, a professional Taekwondo athlete and black belt holder (Dan 1). I started my athletic career in 2018 and had 5 years of experience as a martial artist. My expertise is to provide advice on nutrition, rest, recovery, a balanced diet, injury prevention, and other aspects of mind-body connection.

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