What It Means When Your Ears Ring After Exercising

You just finished an intense gym session. You feel sweaty but satisfied, until it begins: A nagging ringing in your ears. Whether it's a fleeting annoyance or a constant nuisance, you want the exercise-induced whine to go away. You also want to know if it's a sign that you need to call an audiologist for a hearing test.

Fortunately, ringing of the ears (aka tinnitus) isn't an unusual phenomenon, especially after exercising. And it doesn't necessarily mean that you're headed toward a hearing problem. As the National Institute on Deafness and Other Communication Disorders explains, up to one-quarter of all adults may experience tinnitus, so you're not alone. With that said, you should always take any recurring episodes of tinnitus seriously.

Though not all cases of tinnitus are chronic or require medical intervention, any incidence of tinnitus should be monitored and evaluated. This includes your after-exercise ear ringing. With a little at-home experimentation, you may be able to find out exactly why you're having auditory issues. At that point, you can make changes to reduce the likelihood of future problems. If nothing works, you can always visit a hearing specialist to rule out more serious concerns or conditions such as Meniere's disease or lupus, both of which have tinnitus as a side effect, according to WebMD.

One cause of post-workout ringing in the ears is related to a behavior you can address immediately: Playing your music too loudly through your earbuds. It can be very tempting to blast your favorite Spotify tunes, especially if you're motivated by the beat or lyrics. However, the louder your music, the more ear damage you could cause.

The inner ear is a sensitive instrument that plenty of people take for granted. According to the Cleveland Clinic, more than one billion teenagers and adults play their audio too loudly, increasing their risk for permanent ear damage. Dr. Sarah Sydlowski, an audiologist, cautions against assuming that ear ringing that subsides isn't serious. "The damage is permanent," she says. "It may not show up on a hearing test, but that damage shows up in your ability to process sounds, especially in noisy environments." Every time the ear is forced to handle the jarring or constant intensity of loud sounds, more damage can happen — and the cumulative effect can be eventual hearing loss.

It's not a bad idea to try turning down the volume on your music if you're repeatedly struggling with ringing, buzzing, or whining in your ears after exercising. Alternatively, you may need to wear ear protection like if your group fitness instructor cranks up the volume during classes.

Not getting relief from tinnitus despite lowering your music volume? You might want to clear your ears, particularly before lifting weights. As noted in a 2023 study in the Indian Journal of Otolaryngology and Head and Neck Surgery, both heavy-weight and light-weight lifters tend to hold their breath when working out, an action that puts a strain on your inner ear. Between 35% and 70% of the weightlifters surveyed reported that they'd experienced tinnitus after lifting sessions, presumably due to their breathing techniques.

Knowing this, you could always try relieving your inner ear pressure before and during weightlifting activities. To safely relieve ear pressure and subsequently lessen the chance that you'll have after-lifting tinnitus, MedicalNewsToday recommends chewing gum (which moves the jaw and helps clear pressure within the ears), yawning, and, if those fail, employing the valsalva maneuver. This involves pinching your nose, closing your mouth, and then breathing gently against your closed nasal passages and lips. After a few seconds, allow yourself to breathe normally. When performed with little force, the valsalva maneuver can be effective in clearing your ears. However, be very gentle to bypass the risk of putting too much force inside your body.

There are a number of other ear-protecting steps you can take. First, wear sound-dampening devices like earplugs or noise cancellation headgear when you know you're going to be exposed to loud noises. The U.S. Centers for Disease Control and Prevention suggest protecting your ears if you'll be around noises that exceed 85 decibels (e.g., noise generated by tractors, many power tools, or firecrackers).

Next, consider the types of earbuds or headphones you choose. WebMD advises that over-the-ear styles of earbuds provide a buffer between the actual audio output and your ear. Consequently, you can listen to your music at a lower volume as well as lessen your noise exposure even more.

Finally, avoid cleaning your ears by sticking a cotton swab into them. If your ears are clogged because they're not self-cleaning, set up an ear cleaning appointment with your physician. A doctor will have the right tools and techniques to rid your ear of wax buildup without irritating or damaging your inner ear parts.