The thought of hitting pause on workouts for fitness fans and athletes after wisdom teeth removal is certainly unappealing. Regardless, knowing when to dive back into your exercise routine matters for recovery and your oral health in the long run.
In this case, too much of a good thing really can cause problems. Returning to vigorous activity too soon can create issues that may prevent you from working out for an even longer duration. This guide details the timeline for exercise and other fitness activities after wisdom teeth removal. It will help you integrate your workout plans while ensuring proper healing.
Understanding the Impact of Wisdom Teeth Extraction on Exercise
Like any other oral surgery, wisdom tooth removal is performed for particular reasons. The surgery consists of removing the impacted tooth from the jawbone. Removing a tooth creates an empty slot where the tooth used to be, and healthy recovery necessitates the formation of a blood clot where the bone and tooth used to be. This clot acts as a shield for the exposed bone and nerves, while also helping in the formation of new tissue
When you exercise, several physiological changes occur in your body that can potentially disrupt this healing process:
- Your blood pressure increases significantly
- Blood flow to various parts of your body, including your mouth, intensifies
- Physical movements can create pressure changes in your oral cavity
- Heavy breathing through your mouth can dry out the surgical site
Exercising could potentially disrupt the clot that is formed after surgery which can lead to dry socket. This condition arises when a blood clot either becomes dislodged or ceases to remain intact prior to full closure of the wound, afterward exposing the bone and nerve endings to air, food, and bacteria.
The mouth and surgery sites should be kept clean as this increases the rate at which they will heal. However, any activity that raises blood pressure, during the initial period of healing, could make it difficult to control bleeding from the extraction site and hinder healthy blood clot formation.
The First 24-48 Hours: Complete Rest Period
The first 24 – 48 hours after wisdom teeth removal is when most care is needed during recovery. In this time, a blood clot is formed at the site of extraction, which is critical for healing.
Here’s how exercise can impact the recovery time immediately after it has been done:
- No forms of exercise must be exercised for a minimum period of 24 hours – This is a must follow rule regardless of how the extraction went or how much better you feel. A fast walk for exercise is harmful as well because it can raise blood pressure enough to disturb the blood clot.
- Rest is ideal for two days – Some dentists allow light activity after a day of rest which some have disagreed with. It is best to err on the side of caution and stick with complete rest for two days, especially when multiple teeth are extracted or the procedure is complicated.
- Optimize recovery actions – Apply ice packs to rest to reduce swelling. Keep your head up while resting. Take pain medication as instructed, and keep to soft foods.
- Drink enough water – Proper hydration at this time is crucial, but water straws should be avoided until the clots have healed as the suction can remove clots.
To stop getting a dry socket, you have to not do any form of strenuous activity around the area and stay away from anything that may interfere with bleeding or blood flow. Doing any form of exercise puts you at risk of raising your blood pressure. During the recovering stage, if the blood clot gets dislodged, your extraction area may start bleeding and become infected.
Days 3-5: Introducing Light Activity
Once the important first 48 hours have passed, you may want to consider slowly reintroducing exercise, but this should be done very carefully.
For days 3-5 following your extraction, please adhere to the following recommendations:
- Taking a brisk walk is acceptable – Casual strolls in your yard or around the house are fine as long as they do not dramatically increase your heart rate.
- Light stretching is allowed – Stretching that does not involve bending or hanging the head down can help prevent stiffness while maintaining the healing process.
- Continue avoiding strenuous activity – even though you might feel better, the extraction sites are still vulnerable. Avoid jogging, lifting weights, HIIT, or any exercise that get your heart rate up.
- Be attuned to your body – Take note of alarming signs like increased pain and throbbing, renewed bleeding, or even swelling. These are indicators that you need to modify your activity and take more rest.
- Upper vs lower wisdom teeth extraction differences – Having only upper wisdom teeth removed tends to allow patients to resume some light activity around day 5 as compared to lower wisdom teeth which tend to need more time to heal.
Days 5-7: Transitional Recovery Phase
By days 5-7, most patients feel improvement in comfort levels along with reduction in swelling. Although this might encourage you to resume your workout routine, it’s best to continue exercising caution.
In this stage of recovery:
- Light exercises may be allowed – If you are healing well and are able to tolerate minimal discomfort, some low-intensity cardio that does not involve bouncing may be suitable.
- Try to avoid actions that will still increase pressure in your mouth – Running, heavy lifting, jumping, and exercises that involve straining, breath-holding, or heavy exertion are not advised.
- Think about the difficulty level of the extraction – A person who had a simple extraction would progress differently as compared to someone who had their impacted wisdom teeth, which were surgically cut out of the bone, removed.
- Practice proper hygiene – As you begin moving more, it is vital to keep the minimal activity as clean as possible, so proper cleaning for the sites is even more crucial. Listen to your dentist about salt water rinses and gentle brushing to ensure you don’t overdo it.
Healing and blood clot formation usually take anywhere from a week to 10 days at most. You should refrain from exercising during this time. If you need to move, brief walks are fine, but nothing too straining.
Days 7-14: Gradual Return to Regular Exercise
For most patients, the one-week mark represents a significant milestone in recovery. By this time, the risk of developing complications like dry socket has substantially decreased, though it’s still possible if you’re not careful.
Here’s a general timeline for reintroducing various types of exercise:
- Moderate cardio (7-10 days post-extraction) – Light jogging, elliptical training, or stationary biking at a moderate pace may be appropriate, provided you’re not experiencing pain or other symptoms.
- Light weight training (10-14 days post-extraction) – You may begin to reintroduce weight training with lighter weights than usual, focusing on controlled movements and avoiding holding your breath during lifts.
- High-intensity training (14+ days) – More intense cardio, heavier weights, and exercises that require significant exertion should wait until at least two weeks post-extraction, particularly for lower wisdom teeth removal.
- Contact sports (21+ days) – Activities with a risk of impact to the face or jaw should be avoided for at least three weeks and possibly longer, depending on your dentist’s recommendation.
Heavy lifting and weight training are intense workouts that raise blood pressure significantly, putting the extraction site at risk. Dentists typically recommend waiting at least 10 to 14 days before resuming weightlifting. This waiting period allows the blood clot to stabilize and reduces the risk of dislodging it during exertion.
Special Considerations for Different Types of Workouts
Different forms of exercise present varying levels of risk after wisdom teeth extraction. Understanding these considerations can help you make informed decisions about when to resume specific activities.
Cardio Exercises
Running and High-Impact Cardio:
- Wait at least 7-10 days before resuming
- Start with shorter distances and lower intensity
- Avoid sprinting or high-intensity intervals until 14+ days
- Monitor for any throbbing or pain during and after exercise
Swimming:
- Generally can resume after 7-10 days
- Avoid diving or any activities that create pressure changes in your mouth
- Be cautious about chemicals in pool water potentially affecting healing
- Ensure extraction sites are well-healed to prevent infection
Cycling and Low-Impact Cardio:
- May resume light cycling after 5-7 days
- Avoid aggressive riding or races for 10-14 days
- Indoor stationary biking may be safer initially than outdoor cycling
Strength Training
Weightlifting:
- Light, controlled movements may be introduced after 10 days
- Avoid heavy weightlifting for at least 14 days
- Particularly avoid exercises that require bracing, holding breath, or straining
- Start with 50-60% of your normal weight and gradually increase
Bodyweight Exercises:
- Basic movements like modified push-ups may be suitable after 7 days
- Avoid positions that place your head below heart level (like downward dog)
- Exercises that create pressure in the head/face area should be avoided for 14+ days
Specialized Activities
Yoga and Pilates:
- Modified practices can resume after 5-7 days
- Avoid inversions, deep forward folds, and strenuous poses for 10-14 days
- Be mindful of breathing techniques that might create pressure in the mouth
Contact Sports:
- High-contact activities like basketball, football, martial arts should be avoided for 21+ days
- Consider wearing mouth protection when returning to these activities
- Discuss specific timelines with your dentist based on your healing progress
Sports with physical contact, which you should abstain from for 3-4 days, include football, basketball, soccer, martial arts, boxing, kickboxing, and hockey. Sports without physical contact, which you can resume after 24 hours, include golf, tennis, and ping pong.”
Factors That Affect Your Return to Exercise Timeline
Several individual factors can influence how quickly you can safely return to your exercise routine:
Extraction Complexity
The complexity of the procedure affects the healing duration:
- Simple restorative procedures for fully emerged wisdom teeth generally have faster healing periods.
- Recovery takes longer for impacted wisdom teeth that necessitated cutting through gums or bone.
- Recovery is lengthened beyond single tooth extraction for multiple extractions.
- The recovery timeline may be prolonged due to some surgical complications.
Individual Factors
Factors of personal health that might impact healing are:
- Age – Younger patients tend to heal more quickly than older patients
- Overall health – Patients with a strong immunity and good overall health tend to recover more quickly
- Smoking habits – Healing becomes slower with the smoker`s increased complication risk
- Medication use – Some medications may increase the risk of bleeding or slow the healing process
- Compliance with aftercare – Recovery time improves when postoperative instructions are followed strictly
Upper vs. Lower Wisdom Teeth
The position of the removed teeth is significant:
- Extraction of upper wisdom teeth is associated with faster return to exercise (light activity after 5 days).
- Extraction of lower wisdom teeth usually heals slower (around 10 days) because of the greater bone density in the lower jaw.
Only upper wisdom teeth removal permits quicker return to exercising than lower wisdom teeth due to less trauma. Upper wisdom teeth removal allows participating in light physical activity 5 days post-surgery. Lower wisdom teeth removal requires a 10 day cessation of physical activity and sports engagement.
Warning Signs: When to Stop Exercising
Listening to your body is crucial when easing back into exercise after wisdom teeth removal. If you experience any of the following symptoms, it is critical to stop and take a break:
- Striking throbbing pain that escalates with any movement
- Bleeding that either resumes or increases from the extraction area
- Increased face or jaw swelling, especially around the extraction site
- Severe lightheadedness or dizziness during physical activity
- Light fever following exercise
- Unpleasant or stale taste and odor from the mouth
- Difficulty or stiffness in mouth gaping wide
- Oddly feeling loose or tight stitches pulling in strange ways
- Feeling weak to the point of fainting, lightheaded head, low grade fever, sluggish or sleepy, talking troubles, and chewing issues.
The only way to tell if you need more time to recover is by taking a complete rest. Being active might aggravate any of the aforementioned symptoms, particularly sluggishness, lightheadedness, or faintish feeling.
Tips for a Smooth Return to Exercise
To ensure a safe and effective return to your fitness routine after wisdom teeth removal, consider these practical recommendations:
Before You Begin Exercising
- Consult with your dentist – Ideally, schedule a follow-up appointment to confirm you’re healing properly before resuming exercise
- Plan a gradual progression – Create a stepped approach to reintroducing exercise intensity
- Time your workouts wisely – Exercise earlier in the day so you can monitor for any delayed symptoms
- Take medications as prescribed – Ensure pain and inflammation are properly managed
- Prepare your workout space – Have clean towels, water, and a phone readily available in case you need assistance
During Your Workout
- Start with 50% effort – Reduce both duration and intensity of your normal routine
- Take frequent breaks – Allow time to assess how you’re feeling throughout the workout
- Breathe normally – Avoid holding your breath during exertion, which increases pressure in your mouth
- Stay hydrated – Drink plenty of water before, during, and after exercise
- Listen to your body – If something doesn’t feel right, stop immediately
After Exercising
- Check extraction sites – Look for any signs of bleeding or disturbance
- Rinse with salt water – Gently rinse your mouth with warm salt water solution
- Apply ice if needed – If you notice any increased swelling, apply ice to the outside of your face
- Rest adequately – Ensure proper recovery time between workouts, especially in the early stages
- Monitor for delayed symptoms – Some reactions might appear hours after exercise
Ensure you take care of your mouth hygiene until the dentist has cleared you to exercise after a tooth extraction. Avoid smoking and drinking alcohol, control the swelling and discomfort, follow a diet of soft foods, and adhere to the aftercare instructions.
Planning Wisdom Teeth Removal Around Your Fitness Goals
If you have the luxury of scheduling your wisdom teeth extraction in advance, consider these strategies to minimize disruption to your fitness routine:
- Schedule during a planned rest period — If you follow a periodized training program, try to schedule your extraction during a deload week or a planned recovery phase.
- Avoid extraction before important events — Don’t schedule surgery shortly before competitions, races, or other fitness milestones.
- Consider seasonal timing — If you participate in seasonal sports or activities, schedule your extraction during the off-season.
- Prepare alternative workouts — Research and plan exercise routines that can be safely performed during the recovery period.
- Consult with both your dentist and fitness professional — Seek guidance from both healthcare and fitness domains to develop an appropriate recovery and return plan.
If you’re on a sports team and aren’t experiencing acute issues with your wisdom teeth, waiting until the off-season is a much better strategy than trying to rush recovery just to get back in the game.
FAQs
Can I do light cardio like walking the day after wisdom teeth removal?
While gentle walking around your home is generally acceptable, it’s best to avoid anything that raises your heart rate significantly for at least 24-48 hours after extraction. Even brisk walking can increase blood pressure and potentially disturb the forming blood clot.
How long should I wait before lifting weights after wisdom teeth extraction?
Most dental professionals recommend waiting at least 10-14 days before resuming weightlifting. When you do return, start with lighter weights than usual (about 50-60% of your normal load) and avoid exercises that require straining or holding your breath.
Can I do yoga after having my wisdom teeth removed?
Modified yoga practice can typically resume after 5-7 days, but you should avoid inversions, deep forward folds, and poses that place your head below heart level for at least 10-14 days. Be mindful of breathing techniques that might create pressure changes in your mouth.
Is swimming safe after wisdom teeth extraction?
Swimming should be avoided for at least 7-10 days after extraction to prevent infection and avoid pressure changes that could affect the healing sites. When you do return to swimming, avoid diving and vigorous strokes initially.
What happens if I exercise too soon after wisdom teeth removal?
Exercising too soon can dislodge the protective blood clot, leading to dry socket—a painful condition where bone and nerves are exposed. This can cause severe pain, delayed healing, infection, and potentially require additional treatment.
Does the type of anesthesia I received affect when I can exercise?
Yes. If you received IV sedation or general anesthesia, you should wait at least 24 hours before any physical activity as these medications can affect coordination and judgment, increasing injury risk. Local anesthesia has less impact on your ability to exercise safely, but the same healing considerations apply.
How do I know if I’m developing a dry socket while exercising?
Signs of dry socket include sharp, severe pain that may radiate to your ear, temple, or neck; visible bone in the socket; bad breath or an unpleasant taste; and increased pain when exercising or exerting yourself. If you experience these symptoms, stop exercising immediately and contact your dentist.
Final Thoughts
Recovering from the surgery to extract the third molars (wisdom teeth) requires patience, especially for fitness enthusiasts. Taking a break from exercise might feel frustrating, but preventing complications that could sideline you for longer down the road is in your best long-term interest.
The following is a timeline for returning to exercise after wisdom teeth removal:
- 0 – 48 hours: Complete rest
- 3 – 5 days: Gentle walking (very light activity)
- 5 – 7 days: Low-impact exercise (if healing well)
- 7 – 10 days: Moderate cardio + progress to normal routine
- 10 – 14 days: Cautious return to weight training and more intense cardio
- 14+ days: Resume most normal exercise
- 21+ days: Contact sports and very high-intensity training
These are general timelines and most people will need to adjust them based on the healing process and extraction site complexity. Always put recovery first and, if planners of any kind are reading this, don’t make changes to the schedule without consulting your dental professional post extraction.
Using the recommendations provided along with any and all signals your body provides after wisdom teeth extraction ensure no steps in your fitness journey will be negatively impacted while simultaneously protecting your oral health.