Why Your Ears Ringing After Working Out and What to Do

Exercise energizes your body and provides a personal sense of accomplishment. While essential for whole-body health, you must take a proactive approach to form, technique, warm-up, recovery, and safety.

Although hearing loss is not the first thing that comes to mind when you think of working out, it is one of many potential safety issues. If you experience ear pressure or tinnitus after working out, it is time to make a few changes. 

Let’s discuss the connection between auditory health and exercise, how to minimize your risk of ringing and pressure, and what to do when ear issues occur. 

Top 5 Causes of Post-Workout Ear Issues

Working out is not a top cause of inner ear issues or noise-induced hearing loss, but it is an increasingly common contributing factor. Modern life is loud, so we drown out noise by wearing headphones or earbuds. Regularly playing music or audio at a high volume can damage your hearing, but this is not the only way working out can negatively impact your auditory health. 

1. Straining While Weightlifting

The physical exertion of lifting heavy weights does not just create muscular strain, it creates intracranial pressure that ripples to your ears, resulting in pressure or dizziness. This pressure can build up during or after your workout, increasing your risk of a perilymphatic fistula (PLF).  A PLF is a small tear in the inner ear. If not treated, your symptoms may evolve, including vertigo, nausea, headaches, tinnitus, and hearing loss. 

Resolution

Cease your workout and seek immediate medical attention if you experience head pressure, dizziness, ringing (aka. tinnitus), your ears feel clogged, or you feel off in any way. Your inner ear or hearing loss symptoms may not begin until after your workout. There are a variety of factors that can cause these symptoms, including inner ear issues. 

2. Holding Your Breath

Ever wondered why personal trainers and fitness instructors remind you to breathe? Or indicate when to inhale and exhale? Oxygen fuels your muscles, improves performance, and reduces injuries. Breathing is something your body does on autopilot, but you may subconsciously hold your breath when you strain to lift weights or complete intense physical exertion. Although holding your breath stabilizes your core, it increases intracranial pressure and your risk for PLF. 

Resolution

Seek expert instruction before beginning a new weightlifting routine. Your trainer will teach you form, technique, and how to breathe to reduce your risk for physical injury of every kind, including your risk of ringing and pressure. 

3. Loud Gyms and Group Classes

Between the background music, cardio machines, weights, and fans, gyms are surprisingly loud. Especially during peak workout times. Group classes can be even louder. Your instructor may blast surround sound music to create a high-energy experience. Sometimes the music is so loud that they must wear a microphone to be heard over the music, further adding to the volume. Just like going to a loud concert, this may leave your ears ringing after working out.

Resolution

Wear earplugs to reduce the noise. If you cannot find a comfortable pair of earplugs or options that effectively reduce sound, consider custom hearing protection that fits the unique contours of your ear. 

4. High-Volume Earbuds and Headphones

To keep your energy high or drown out the background noise of the gym, you may listen to upbeat music. Even if you are listening to an audiobook or podcast, the volume may be higher than what is healthy for your ears. This can lead to post-workout ringing. 

Resolution

There is no need to give up your workout playlist, you just need to monitor the decibels. Your smartphone may alert you when your volume is too high or when you have exceeded more than a generally accepted amount of high-volume listening for the day or week. For a proactive approach, download and test decibel apps for measuring noise. 

Some decibel apps measure headphone and earbud use, while others measure all noise pollution. You can also invest in custom-made hearing protection that slides over your earbuds. 

5. Preexisting Intracranial Pressure

If you have allergies or sinus congestion, there is already pressure building up in your ears. Or sometimes your ears need to “pop” to clear inner ear pressure, like when you fly or hike at high altitudes. If your inner ear pressure is high before you work out, it increases your risk for PLF. 

Resolution

If you are experiencing sinus pressure, wait until your allergies or cold pass before working out. Or take a decongestant, and do not engage in strenuous physical activities. If you are not congested but feel pressure, stretch your neck, yawn, and chew gum to try to “pop” your ears and release pressure. 

Ears Clogged After Exercise? 

You can push yourself during your workouts, but always listen to your body. If your ears are ringing, clogged, or you feel pressure in your ears during or after your workout, do not ignore your symptoms, as your hearing and health are too valuable to wait. If you live in or around Holmdel, New Jersey or Staten Island, New York and are experiencing the symptoms above, schedule an appointment with Dr. Zhanneta Shapiro. Dr. Shapiro will complete a comprehensive auditory exam and diagnostic hearing evaluation. If diagnosed and treated early, the likelihood of a full recovery is high.