Why Your Ears Feel Clogged During Exercise

You’re deep into your workout breathing hard, heart pounding when suddenly, your ears feel like they’ve been sealed shut. It’s a frustrating, disorienting experience that can make you feel off-balance and disconnected. So what’s actually going on when your ears plug up during exercise?

According to ENT specialist Richard Rosenfeld, MD, MPH, it’s not the workout itself that causes the muffled sensation. Rather, physical activity simply makes you more aware of what’s happening in your body including blocked eustachian tubes, the tiny passages that balance pressure between your middle ear and throat.

Here’s what might be behind that clogged feeling and how to safely clear it up.

1. You Might Have a TMJ Disorder

If you grind your teeth or clench your jaw (especially during high-intensity workouts), you could be aggravating your temporomandibular joint (TMJ). This stress can impact the nearby ear canal and lead to that plugged sensation.

Fix it:

• Use a night guard if you grind your teeth during sleep.

• Avoid chewy foods that strain the jaw.

• Practice jaw relaxation techniques while exercising deep breathing can help prevent unconscious clenching.

• If symptoms persist, see a dentist or doctor who specializes in TMJ disorders.

2. Allergies or Sinus Congestion Could Be Blocking Airflow

If you’re congested from allergies, a cold, or a sinus infection, the opening to your eustachian tubes may be swollen or blocked, making it difficult for air to flow and equalize pressure. That can leave you with muffled hearing or a plugged-up sensation during your workout.

Fix it:

• Try the Valsalva maneuver: Close your mouth, pinch your nose, and gently blow to restore pressure.

• Sip water or chew gum to help the tubes open.

• Use a saline nasal spray or decongestant if needed (talk to your doctor first).

• If symptoms last more than two weeks, consult a medical professional.

3. You Have Impacted Ear Wax

While earbuds aren’t deep enough to cause earwax impaction, other habits like using cotton swabs can push wax deeper into the canal, causing blockage and muffled hearing.

Fix it:

• Never insert swabs or fingers into your ears.

• Clean only the outer ear with a warm, damp cloth.

• See your doctor for professional removal if the wax feels impacted or is affecting your hearing.

• Over-the-counter ear drops may also help soften wax for easier drainage.

How to Prevent Plugged Ears During Workouts

If you're prone to clogged ears when exercising, try these prevention tips:

• Stay hydrated, as dry sinuses can make congestion worse.

• Warm up gently, as sudden intense effort can shift pressure quickly.

• Keep your jaw relaxed especially if you’re doing strength training.

• Avoid working out if you’re already sick or congested, as this can intensify symptoms.

When to See a Doctor

If your ears feel plugged for more than two weeks, or if you experience additional symptoms like pain, ringing, or dizziness, it’s time to check in with your doctor. They can rule out more serious issues like infections, hearing loss, or TMJ dysfunction.

Most causes of plugged ears during exercise are temporary and treatable. With the right care and a little mindfulness you can get back to your workouts without missing a beat.

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