Mouthguards – How to Choose the Right One and Get the Perfect Fit?
Whether you train in Boxing, MMA, or BJJ, your teeth are exposed to extreme forces and direct impacts. A mouthguard, commonly referred to as a "gum shield," is the most affordable and effective insurance policy for your smile. A well-fitted model not only prevents teeth from being knocked out but also minimizes the risk of lip lacerations and absorbs shocks that could otherwise lead to concussions. Find out how to choose the right mouthguard and how to fit it properly.
Why is it worth wearing a mouthguard?
Let’s start with why a gum shield should always have a place in your gym bag. Foregoing a mouthguard in combat sports can lead to severe and painful injuries that often require expensive dental work. A broken tooth or jaw injury causes more than just physical pain; it can result in long-term health issues that haunt an athlete for months.
Such injuries can force you to take a break from training or even bring an athletic career to a premature end. That is why, in both striking and grappling sports, a mouthguard is a critical safety measure - one you really don't want to learn the value of through suffering. Investing in a high-quality, well-fitted mouthguard is the best insurance policy for your teeth and your overall comfort during a fight.
How to choose a mouthguard? Key criteria
When buying one, don’t let price or color be your only guide. In combat sports, you need a thicker, moldable mouthguard that can disperse the force of a blow and stay securely in place during a fight, all while allowing you to breathe freely.
Another crucial factor is the size. Keep in mind that a mouthguard that is too large will trigger a gag reflex and make it difficult to close your mouth. Instead of focusing on your training, you will be distracted by constant discomfort.
Step-by-step instructions: How to fit your mouthguard?
If you have chosen a "boil and bite" model, you will need to go through the molding process. Here is how to do it correctly:
Place the mouthguard in hot water (max. 70°C / 158°F) for 30 seconds.
Place the guard over your upper teeth and mold it by pressing against your lips with your fingers.
Use your tongue to press the sides of the guard until it is well-formed. Do not bite down on it.
Dip the guard in cold water, then place it back onto your teeth for a final fit.
Submerge the mouthguard in cold water once more to set the shape.
How do you know if the fit is perfect?
Many people make the mistake of accepting a mouthguard simply because it’s "in their mouth." However, poorly fitted gear is not only irritating—it can shift during an impact and cause additional injury. To ensure the molding process was successful, check these three things:
The Gravity Test (Staying in place without clenching)
Place the guard on your upper teeth, press it up, and then open your mouth wide. A properly molded guard should stay firmly on the upper dental arch on its own. If the mouthguard falls onto your tongue, peels away, or you have to hold it up with your lower jaw, it means it wasn't sucked in tightly enough during molding. In this case, the process should be repeated.
The Comfort and Gag Reflex Test
The mouthguard should end at the level of your back molars. If the material extends too far and touches the soft part of your palate, it will cause discomfort, choking, or a gag reflex.
The Speech and Breathing Test
With a perfectly fitted mouthguard, you should be able to speak relatively clearly, breathe freely through your mouth, and drink water without having to remove the guard.
Hygiene is Essential
A mouthguard operates in an environment full of bacteria, moisture, and organic residue. Without proper care, it can become a breeding ground for microorganisms within just a few weeks, potentially leading to gum inflammation, bad breath, and even fungal infections of the oral cavity. To prevent this, establish a simple cleaning routine after every use.
Clean the guard thoroughly. After every training session, don’t just rinse the guard under lukewarm running water—brush it thoroughly as well. Use a soft toothbrush and toothpaste for this.
Disinfect. Once a week, it’s worth giving your mouthguard a "deep clean." You can use specialized cleaning tablets for dentures or orthodontic retainers, which kill up to 99% of bacteria. A few minutes in the solution is enough to refresh the material and remove any buildup.
Dry it and store it in a case. Never throw a damp mouthguard directly into your gym bag. Moisture in an enclosed space provides the perfect conditions for mold. After washing, dry the guard thoroughly and store it in a dedicated case. Be sure to clean the inside of the case regularly as well.
What to avoid? Keep your mouthguard away from heat sources. Leaving it in the sun, in a hot car, or rinsing it in boiling water (outside of the initial molding process) can warp the material, causing the guard to lose its fit and protective properties.
When to replace your mouthguard?
Even the best-maintained mouthguard wears out over time. Warning signs include visible bite marks, cracks, discoloration, or the fact that the "shield" has started to feel loose on your teeth. It is best to replace your mouthguard at least once a season, or even more frequently if you train intensely.
