Please help, when i swallow my tongue hits my mouth beyond normal force (roof of mouth is sore it's that hard). also my upper lip or muscles around that area hit my upper jaw really hard at same time when swallowing. what could be the cause of this?

Distract yourself: It sounds like you are exerting too much force in your mouth when attempting to swallow. You need to tone it down. Practice "barely" swallowing using liquids which require very little tongue to mouth involvement. It seems to be a case where you have become overly conscious of a series of muscle movements, and they have become exaggerated. Focus completely on something else when trying to swallow.

Sore mouth: your mouth may be sore due to something you may have eaten. Did you burn your mouth with hot pizza? Do you eat too spicy of foods? Are there any lesions in your mouth? Sometimes aphthous ulcers can cause the mouth to hurt and it is painful to swallow. Are you taking an antibiotic? You could be having an allergic reaction to this. Start with a visit to your primary care doctor to see it.