Living with a constant ringing, buzzing, or hissing in your ears can be incredibly frustrating. These phantom noises are known as tinnitus sounds, and they can feel like a roaring shout in moments of silence. If you’ve ever noticed your tinnitus seems louder after a good workout, you’re not alone. It’s a common experience for many people. Let’s explore why this happens and what you can do about it!
"As a recent graduate who’s achieved stage four habituation, I cannot thank Treble Health enough for getting me to the finish line."
"As a recent graduate who’s achieved stage four habituation, I cannot thank Treble Health enough for getting me to the finish line."
– Louis
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Tinnitus; that persistent ringing or buzzing in your ears with no external cause is surprisingly common. It affects about 10–25% of adults. If you’re one of them, you know how maddening it can be. You’d probably do anything to get some peace and quiet!
Why Tinnitus Sounds May Be Louder After Exercise
While exercise is generally a healthy habit, certain factors during and after a workout can amplify the perception of tinnitus. Your body undergoes several changes when you are physically active that might trigger this temporary increase in sound. Understanding these triggers is the first step toward managing them.
One of the most common reasons is a change in blood pressure. When you exercise, your blood pressure fluctuates. A temporary increase in blood pressure can affect the delicate blood flow to the inner ear, which can cause you to perceive new or louder sounds.
Straining or exerting yourself, especially when lifting heavy weights, can also cause pressure inside and around your ears. This is a bit like the feeling you get when an airplane takes off or lands. The pressure can lead to a condition called perilymph fistula, a tiny tear between the inner and middle ear. This can cause a feeling of fullness in the ear, dizziness, or louder tinnitus.
Can Exercise Help Relieve Tinnitus?
Even with the potential triggers, the answer is a resounding yes. Exercise is part of a holistic approach to managing tinnitus. Staying physically active can help reduce the impact of tinnitus by promoting better overall health. It’s not about eliminating the sound but about finding ways to live well that may address some of the possible underlying causes of the tinnitus.
For example, movement and exercise promote better blood circulation, which helps provide essential nutrients to the inner ear. This improved circulation can lead to a healthier auditory system. Additionally, physical activity is a powerful tool for lowering stress. Since stress often makes tinnitus worse, exercising can help reduce its severity. Regular workouts also improve sleep quality, which can help lessen how you perceive tinnitus throughout the day.
What Activities Make Tinnitus Worse?
While many forms of exercise can be beneficial for managing tinnitus, some activities might make your symptoms worse. High-impact sports like football, basketball, and running can cause head-jarring movements that may affect the delicate calcium crystals in your inner ear. If you have lingering tinnitus, it may be a good idea to limit these types of exercises. Or, at the very least, weigh the pros and cons of pushing past your limits!
Loud music is another significant trigger. Many people listen to loud music through headphones or in a noisy gym environment to get pumped up for a workout. Unfortunately, exposure to sounds at or above 85 decibels can damage the tiny hair cells in the inner ear. Once these cells are destroyed, they do not grow back. To protect your hearing from tinnitus sounds, keep the volume on your headphones at no more than 60 percent of the maximum level. Two common rules of thumb when listening with earbuds or headphones; if the sound is so loud you can’t hear the person beside you, or it’s so loud that when you take it out you can still hear the sound from the earbud or headphone, then it’s too loud.
The Connection Between Exercise and Tinnitus
When you exercise, your body goes through several changes that can make the ringing in your ears, or tinnitus, seem louder. This isn’t just a coincidence as there are several reasons why a workout can amplify the noise.
Common Causes of Post-Workout Tinnitus
One major factor is blood pressure. As you work out, your blood pressure naturally fluctuates, and these changes can affect the delicate blood flow to your inner ear, causing it to “hear” sounds that aren’t external.
Another cause is straining or exertion. When you lift something heavy, the pressure you create can lead to a small tear in the membrane between your inner and middle ear, a condition called perilymph fistula (PLF). This can cause fluid to leak, leading to a feeling of fullness in your ear, dizziness, sensitivity, and tinnitus sounds.
Dehydration can also be a trigger. Your inner ear is full of fluid that’s crucial for hearing and balance. If you don’t drink enough water during your workout, you can disrupt this balance and trigger tinnitus. Similarly, muscle tension or poor circulation can increase pressure around your ears, creating hearing disruptions.
Sometimes, exercise can also inflame the Eustachian tubes, which makes it harder for air to pass through and can cause disruptions in how you process tinnitus sounds.
Lastly, being in a loud gym environment can worsen your tinnitus. Loud music can damage the tiny hair cells in your inner ear that send sound information to your brain. Once these cells are destroyed, they don’t grow back, and any exposure to sounds over 85 decibels (dB) can cause hearing loss.
Exercises to Soothe the Ringing
If you’re dealing with the constant ringing, buzzing, or hissing of your tinnitus, getting your body moving can make a real difference. Exercise is a powerful tool for managing symptoms, not just by improving your overall health, but by providing a welcome distraction and calming your nervous system.
Short Walks
Even simple exercises can help. Taking a short walk, for example, is a great way to start. It may not seem like a direct fix for tinnitus sounds, but walking improves your overall health and supports a healthy auditory system. Just 10 to 15 minutes can make a positive impact on your well-being.
Cardio and Strength Training
Any kind of workout, whether it’s cardio, strength training, or a group fitness class, can help calm your mind and body. This, in turn, can reduce your awareness of the ringing in your ears. The key is to find a routine that works for you.
Some people find that exercises targeting the neck muscles are helpful, while others might find they make things worse. Be sure to pay attention to your body and adjust accordingly. And remember, keep the volume low if you listen to music while you work out; blasting tunes can easily undo the positive effects of your exercise.
Sports
Playing sports is another excellent option. The intense focus and physical engagement required in sports like basketball or soccer can distract your brain from the constant tinnitus sounds. The rush of adrenaline and friendly competition can also help regulate your body’s nervous system, providing further relief. Whatever sport you enjoy, from a solo session shooting hoops to a team game, it can significantly help you manage your symptoms.
Strategies for Safer Workouts
To get the benefits of exercise without worsening tinnitus sounds symptoms, it helps to make a few adjustments to your routine.
- Protect Your Ears: To protect your hearing in loud environments like a gym, you can wear earplugs. If you use headphones, consider a pair with noise attenuation, and keep the volume at no more than 60 percent of the maximum level.
- Avoid High-Impact Activities: Some activities might make your symptoms worse. High-impact sports like football, basketball, and running can cause jarring head movements that may affect the delicate calcium crystals in your inner ear. If you have lingering tinnitus, it may be a good idea to limit these types of exercises.
- Mind Your Breathing: To prevent pressure-induced tinnitus, always warm up effectively. If you lift weights, be sure to breathe through the movement. Do not hold your breath during a challenging lift.
Stop the Ringing. Start Living.
The journey to finding relief from tinnitus is a personal one, and it’s most successful with the right guidance. While exercise and lifestyle adjustments can be incredibly helpful, a personalized plan from an expert can make all the difference.
If you’re ready to move beyond managing your symptoms and start truly living well with tinnitus, our team of audiologists at Treble Health is here to help. We believe in a holistic approach that considers your unique experience and helps you find the most effective path forward.
Book a free 20-minute telehealth consultation today to get expert guidance, explore treatment options, and take real steps toward better hearing and a better quality of life.
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