Running is one of the simplest ways to improve your overall health. Regular runs can strengthen your heart[1] and even boost your mood. But if your ears start hurting during or after a workout, it can quickly take the enjoyment out of your routine.
Ear discomfort after running isn’t unusual and can occur for several reasons. Understanding the cause can help you prevent it and get back to running comfortably.
Muscle Tension
Many runners tighten their shoulders, neck or jaw without realizing it, especially during challenging runs around Spencer Creek Park. Because the jaw joint sits near the ear, clenching your teeth can cause pain that seems to come from inside the ear.
Check in with your posture during your run. Relax your shoulders, loosen your jaw and avoid grinding your teeth to reduce unnecessary tension.
Cold Weather
Low temperatures and brisk winds can make ears feel sore or even painful during outdoor runs.
When temperatures drop, wear a headband, ear warmers or a lightweight hat that covers your ears to help protect them from the elements.
Sinus Pressure
If you’re dealing with allergies, a cold or a sinus infection, running may make ear pressure more noticeable. The ears, nose and throat are connected through the Eustachian tubes, so congestion can create a feeling of fullness, popping or discomfort in the ears.
Treating the underlying congestion with saline nasal irrigation, staying hydrated or using an over-the-counter decongestant when appropriate may help relieve symptoms. If you’re feeling severely congested, giving yourself a day or two to recover before your next run may be the better choice.
Headphones
Earbuds that fit too tightly or over-the-ear headphones that press against the outer ear can become uncomfortable after repeated movement. If your headphones leave your ears sore after exercise, consider trying a different earbud tip size or switching to over-the-ear headphones that fit more comfortably without squeezing your ears.
When To See an ENT
Persistent ear pain may indicate an underlying ear condition that requires ENT care.
If your symptoms continue for more than a few days or keep returning after exercise, contact Midwest ENT Centre to schedule an appointment.
[1] Lee, D. C., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058