Could Tension Be Causing Your Jaw Pain? (Hint: Probably)
One of the biggest culprits of jaw pain when running is good old-fashioned tension.
When we’re focused or pushing hard, many of us unconsciously clench our jaws. You might not even notice you’re doing it. It’s like how people furrow their brows or ball their fists during stress. Your jaw is just reacting to physical or mental effort.
This tension builds up, especially in your temporomandibular joint (TMJ) – the small hinge that connects your jaw to your skull.
And here’s the thing: running increases circulation, elevates cortisol, and naturally puts the body under physical stress. If you already have tightness in your jaw or neck, the impact is magnified.
I used to clench every time I did a tempo run without even realizing it. My coach finally pointed it out. “Drop your jaw,” he said. I felt ridiculous at first, but once I relaxed it, the pain started disappearing. It made a massive difference.
The challenge is, tension can creep in silently. You may not feel it until you stop. Some runners even grind their teeth mid-run, especially during hill climbs or sprints. If this sounds familiar, it’s worth paying close attention to what your face is doing during those tougher miles. You can even try using running mantras to remind yourself to relax: “Loose jaw, light feet.” It’s simple but surprisingly effective.
Also, be mindful of stress from outside running. If you’re having a tough day or juggling a lot, your body may carry that tension into your run. Stress shows up everywhere – including your jaw.
What’s the Deal with the TMJ?
Your TMJ is one of the most complex joints in your body. It lets you speak, chew, and yawn. But when it’s irritated or strained, it can cause pain, clicking, and even headaches.
Running doesn’t damage your TMJ directly, but it can aggravate it. Especially if:
- You already have TMJ dysfunction
- You sleep on your stomach or with a tilted neck
- You’ve had recent dental work or jaw trauma
- You’re grinding your teeth at night (also called bruxism)
For some runners, jaw pain is also linked to poor posture. If you hunch forward or tense your shoulders, you’re likely transferring stress to your jaw too.
Sometimes jaw pain stems from form issues you wouldn’t immediately suspect. Small imbalances in your gait – like uneven stride mechanics can cause postural compensation all the way up to your jaw. Understanding the difference between step length vs stride length can help you fine-tune your running form and reduce tension-related pain.
Imagine your head is a bowling ball. If it’s slightly tilted forward, your muscles, including the jaw have to work overtime to hold it up. That extra load adds up fast on a long run.
What many people don’t realize is how interconnected your jaw is with other parts of your body. Tightness in your upper back, weak neck muscles, or even imbalances in your core can cause the TMJ to work harder than it should. This is why working on overall mobility and posture, not just jaw stretches – can help reduce the pain.
Also, inflammation from clenching or repetitive micro-strain can trigger a flare-up. Some runners feel a popping or clicking sound in their ears or jaw. That’s a classic TMJ symptom, and it’s worth noting if it keeps happening. Over time, that kind of irritation can lead to chronic pain if left unchecked.
For a broader look at jaw-related discomfort in active individuals, Women’s Running offers helpful insights on common jaw pain causes across daily life and fitness routines.
Are You Breathing Through the Right Hole?
Here’s something most people overlook – mouth breathing.
When you breathe through your mouth, you often tighten the muscles around your jaw and neck. This tension can trigger discomfort, especially if you run with your mouth open for long periods.
Try this on your next run:
- Inhale deeply through your nose
- Exhale slowly through your mouth
- Keep your lips slightly parted and your jaw loose
It sounds simple, but adjusting your breathing technique can take pressure off the jaw and reduce fatigue in your facial muscles.
Bonus tip: Try nasal breathing for your easy runs. It trains you to stay relaxed and minimizes the tension creep.
Breathing mechanics influence much more than you might think. Mouth breathing often comes with shallow, rapid breaths that increase tension in your entire upper body. That includes your traps, neck, and you guessed it, the jaw. Nasal breathing promotes diaphragmatic breathing, which relaxes your system and supports better form.
Plus, nose breathing can improve your oxygen efficiency. It can even make your runs feel easier over time. Many elite endurance athletes train this way. It takes practice, but the payoff is real. If jaw pain tends to show up during high-intensity intervals, it may be that your breathing pattern needs tweaking.
You can start small – use nasal breathing for warmups or recovery runs before attempting it during higher intensity workouts.
Could It Be a Sign of a Bigger Problem?
Sometimes, jaw pain when running is more than just tension or breathing.
A few underlying conditions could be at play:
- TMJ Disorder (TMD): This includes clicking, stiffness, and pain in the jaw joint. It often gets worse with stress, chewing, or talking.
- Referred Pain: You might be feeling pain from somewhere else, like your neck or shoulders, but it’s showing up in your jaw. Referred pain is especially tricky, it can feel like it’s coming from your jaw, but the actual issue might be in your neck, shoulders, or even your hips. If you’ve ever felt tightness in your upper leg that affected your posture or stride, tensor fasciae latae pain from running might be contributing to your discomfort in unexpected ways.
- Sinus Pressure: When you run, changes in blood pressure or outdoor allergens can trigger sinus swelling. Since your sinuses sit near your upper jaw, the pressure can feel like jaw pain.
- Dental Issues: Cavities, wisdom teeth, or grinding can cause pain that flares up during exercise due to jostling or increased blood flow.
- Heart Problems (Rare but Serious): In very rare cases, jaw pain can be a warning sign of cardiac distress, especially when paired with chest pain, nausea, or shortness of breath.
If your jaw pain is sudden, severe, or happens with other symptoms, stop running and get medical help.
Chronic jaw pain that doesn’t go away after a run, or wakes you up at night, deserves attention too. Sometimes the root cause isn’t obvious—muscle imbalances, nerve irritation, or even misalignment in your bite can all play a role.
If the pain gets worse over time or starts spreading to your ear, head, or neck, it’s worth seeing a healthcare provider. A physical therapist trained in TMJ or a dentist who specializes in orofacial pain can help you figure out what’s really going on.
Remember: pain is a messenger. If it’s persistent, don’t ignore it.
What Should You Do Mid-Run?
If your jaw starts hurting during a run, here’s what to try:
- Drop your jaw slightly. Let it hang loose and shake your face gently.
- Breathe with awareness. Switch to nose breathing if possible.
- Do a posture check. Are your shoulders creeping up toward your ears?
- Take a walk break. Give your muscles time to relax and reset.
Sometimes, just being aware of the tension is enough to stop it from building up.
You can also try a mini reset every mile. Do a full body scan from head to toe: unclench your jaw, roll your shoulders back, shake out your hands. It only takes a few seconds but helps break the tension cycle.
Another tip that works for many runners: light humming. Sounds odd, right? But humming during easy runs can trigger relaxation in the jaw and throat area by engaging the vagus nerve. That’s your body’s relaxation switch.
Some runners even wear posture-correcting tape or bands on their neck and shoulders to stay mindful during long runs. While it’s not for everyone, it can be a useful reminder to stay upright and relaxed.
How Can You Prevent Jaw Pain Long-Term?
If you’re prone to jaw discomfort while running, here are some preventative tips that actually work:
- Stretch your neck and jaw muscles. Simple head rolls, gentle jaw opening/closing, or soft tissue massage can go a long way.
- Correct your posture. Keep your head aligned with your spine, not jutting forward.
- Try a mouthguard. If you grind your teeth, ask your dentist about a night guard or running-specific version.
- Stay hydrated. Dehydration can cause cramping—even in small muscles like those in your jaw.
- Reduce overall stress. Meditation, yoga, or journaling can help prevent tension from sneaking into your runs.
You don’t need to do all of these. Pick one or two that make the most sense for your routine and stick with them for a few weeks. Small changes go a long way.
Here’s something you might not have tried: self-massage with a soft ball or fingers just below your cheekbones and around your ears. These spots often hold hidden tension and respond well to gentle pressure.
Another helpful habit? Chewing gum after runs, not before. It helps reset your jaw’s movement patterns while cooling down. Just be sure not to overdo it if you’re already sore.
If you sit at a desk all day, make sure your setup supports good posture. Even non-running posture affects your running form. A forward head tilt or tight traps can carry tension right into your runs.
Postural imbalances don’t just affect your jaw, they can impact your entire kinetic chain. If your core or lower back isn’t properly engaged, tension can travel upward, contributing to discomfort while running. Learn more in our guide on why your lower back hurts when you run.
Finally, keep a log. Note when the pain happens, what the weather was like, how hard you ran, and what shoes you wore. Patterns will emerge, and that insight will help you make smarter training decisions.
What If It’s Still Happening?
If you’ve tried relaxing your jaw and tweaking your breathing but still feel pain, it might be time to look deeper.
Consider booking with:
- A sports physiotherapist (for posture and muscle issues)
- A TMJ specialist (if clicking or grinding is involved)
- A dentist (for bite problems or clenching habits)
- A running coach (for form analysis)
And don’t brush it off. Pain is a signal. Your body’s trying to tell you something.
You can also try recording yourself while running to review your form. Look for forward head posture, tight shoulders, or clenched fists. Clues that tension might be creeping in. Bring this footage to your healthcare provider for a clearer picture.
Also, keep in mind that running is a full-body activity. If you’ve recently changed shoes, increased your mileage, or altered your running surface, those factors might be throwing off your biomechanics and contributing to the discomfort.
Getting professional input, especially from someone who understands running can save you time and frustration. It might just take one session to spot the issue.
Finally, remember that healing takes time. If your jaw pain is from overuse or strain, easing back on intensity and focusing on recovery may be just what your body needs.
FAQ: Common Questions About Jaw Pain While Running
Can running make an existing jaw condition worse?
Is cold weather linked to jaw pain when running?
Do electrolyte imbalances cause jaw pain during runs?
While rare, low magnesium or calcium levels can contribute to muscle cramping – including in facial muscles. If you also get calf cramps or twitching, consider reviewing your hydration and nutrition.
Should I stop running if I get jaw pain?
Are there specific stretches that help with jaw pain prevention?
Final Thoughts: Listen to Your Face
Jaw pain while running is strange, but it’s not something to ignore or power through.
It might be as simple as relaxing your mouth or breathing better. Or it might be a signal that something else like posture, tension, or even dental issues needs attention.
Every runner’s body is different. What works for one person may not fix it for another. So pay attention. Experiment. Ask questions like:
- Am I clenching without knowing it?
- Do I breathe through my mouth too much?
- Is there something off about my posture?
Running should leave you feeling energized, not rubbing your face in confusion.
Keep listening to your body and your jaw will thank you.
