6 Reasons Why My Ears Hurt After Running & How to Stop It

Written By: Jeremy N

It seems almost completely unrelated. A cardio activity involving the feet, legs, and even arms somehow resulting in ear pain rather than other areas. But, ears hurting after running is a pretty common problem.

But why does it happen?

When you run or exercise for lengthy durations, your blood vessels may constrict, resulting in a buildup of pressure and tension in your ears. Running in the cold might exacerbate this, causing your blood vessels to tighten even more.

Here are the six main reasons why your ears hurt after running:

1. Tension From Earbuds

2. Blood Vessel Constriction

3. Ruptured Eardrum

4. Gastroesophageal Reflux Disease

5. Cold Ears

6. Clenched Jaws

Below we detail each of these points and explain ways you can stop it and prevent it from happening again.

6 Reasons Why My Ears Hurt After Running &; How to Stop ItIf your ears hurt after running the root cause may be one of these six reasons. We share ways to stop it and prevent it in the future.

1: Tension From Earbuds

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Earbuds are convenient for running but cause a lot of problems in the long run. These are headphones that sit inside the ear rather than over the entire feature. 

Versions that are too small can cause irritation and chafe from movement and friction combined with sweat.

Earbuds that are too large cause too much pressure on the sensory organ. This pressure causes pain over time and can also form redness and other irritation. 

The best way to avoid this issue, as well as others, is to choose buds that fit snugly in the ear but not too tight.

However, even earbuds of the perfect size will cause a problem.

Many runners play their music way too loud, which damages the eardrums and the internal mechanisms of the ear.

The best way to avoid this issue is to keep the music down, but also not wear earbuds at all.


2: Blood Vessel Constriction

Blood vessels form a crucial part of the circulatory system and are responsible for the flow of oxygen through the bloodstream.

When runners train too hard, at high altitudes, or in cold weather, these vessels undergo a severe pressure shift and will constrict, causing pain.

MedlinePlus explains that this process is called vasoconstriction and occurs frequently.

Blood vessel constriction is the most common in a person’s ears because they form an outlier of the body, have little adipose tissue (think fat), and will, therefore, be the first area where the vessels constrict.

There aren’t many ways to prevent blood vessel restriction except avoiding high altitude areas and keeping the ears warm.

This is best done with a headband or hat. A headband also protects the ear canal. 

Some individuals might prefer earmuffs, especially when exercising during the cold winter months. Runners can also avoid eating foods high in sodium, or salt.


3: Ruptured Eardrum

Ruptured eardrums occur with surprising frequency in runners and other athletes.

The Mayo Clinic explains that a ruptured eardrum is when a tear appears on the tissue that separates the ear canal from the middle ear, or eardrum.

Some of the symptoms include hearing loss, pain in the ear, nausea, and ringing in the ear.

A ruptured eardrum is not caused by running, but the symptoms can appear during physical exercise because the tear disorients the individual.

Too much movement, like running, causes something called vertigo, which is dizziness and nausea.

The vigorous exercise of running can additionally make the rupture in the tissue worse by causing it to increase in size.

Even worse, running increases blood flow throughout the body, including to the ear. This extra blood increases the pressure placed on the eardrum, which makes the rupture more painful.

Pain caused by a ruptured eardrum should be treated immediately. It’s recommended that runners who seem to have this problem stop running immediately and go to see a medical professional.


4: Gastroesophageal Reflux Disease

This is an odd disease that causes ear pain because of the reversal of acidic fluids in the stomach.


Commonly called GERD, gastroesophageal reflux disease involves the backward movement of stomach acid, which causes heartburn, indigestion, sore throats, and even ear pain from the movement of fluids.



Running agitates GERD because of the constant movement. The act of running can trigger the disease and cause the movement of fluids, which creates ear pain. This frequently results in an ear infection when left untreated. An untreated ear infection can turn into swimmers ear (Otitis externa)

A runner who seems to experience indigestion and heartburn as well as ear pain while running should check with a doctor to see if they have a problem with GERD.

Unfortunately, there isn’t much an individual can do about this problem while running except take it easy.


5: Cold Ears

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Ears hurting after running is related to how cold your ears are and that causes a slew of other problems. People might remember their parents and grandparents telling them to wear a hat otherwise they will get sick (I still tell my kids this to this day). 



This idea holds true for runners, who spend a good chunk of their time outside and wearing themselves down through exercise.



Failing to keep the ears warm puts people prone to issues like blood vessel constriction, mentioned above. However, cold ears can also create ear pain for runners who undergo a drastic environmental temperature switch from outdoors to indoors.

The body doesn’t warm up quickly and will create a painful, burning sensation.

Leaving the ears unexposed in cold weather also makes a runner susceptible to ear pain and infections. Someone who experiences ear pain after running might have the beginning of an infection, which causes pressure and pain inside the ear canal.

An obvious sign of developing an infection is hearing static when an individual moves their jaw. 

According to Healthline, another symptom of an infection is a burning sensation around the ear.

If pain might be an infection, consider seeing a doctor.

To prevent this problem, wear a hat, earmuffs, or a headband to keep the ears protected while running. Here are our favorite 11 tips for running in the cold

11 TIPS FOR RUNNING IN THE COLD

6: Clenched Jaws

A lot of runners make the mistake of clenching their jaw while running. Most people don’t even realize they do it, but many athletes stiffen their jaw or grind their teeth together. 

Jaw pain can lead to other issues. Running or even sitting like this causes an increase of pressure on the temporomandibular joint (TMJ), which is the joint that connects the jaw to the cheekbone.

Nothing that happens in the body occurs in a vacuum. Putting pressure on the joint causes pain in the surrounding area, including in the nearby ear.

Someone who clenches their jaw whenever they run will frequently develop ear aches that seem to come from nowhere.

It’s difficult for someone to tell when they are clenching their jaw. The best way to avoid the problem entirely is for the runner to make sure their teeth are not touching during their workout. 

This eliminates the possibility of pressure and will hopefully solve recurring ear pain.


How to Prevent Ear Pain When You Run

You can avoid ear discomfort in several ways based on the condition you think you have.

To begin, ensure that you're using the correct size earbuds. Try out over-the-ear or bone conduction headphones that don't rest inside your ears. If you can't afford to replace your earbuds, try taking them out for long runs to allow your ears a break.

Keep your ears warm if it's chilly by putting on a cap or earmuffs. If the headwear you're using isn't adequate, go to a running store and try out some new ones.

While running, try to relax your jaws. It might be an indication of tension, so spend time finding ways to make your life less stressful. Deep breaths and focusing on all the things you're grateful for are two excellent ways to get started.

Finally, if you believe you have GERD, an ear infection, or a ruptured eardrum, visit your doctor. You don't want to risk damaging your hearing.

At the end of the day, ear discomfort while running is not something you would anticipate. However, it does happen. We hope we've provided you with some ideas on how to manage ear pain if it happens while you're out jogging. If you're unsure about anything, take out your earbuds!


6 Reasons Why My Ears Hurt After Running & How to Stop It Wrap Up

These are the six most common reasons why your ears hurt after running. If none of these seem to be true but ear aches continue, it’s important to check with a doctor. 

Some other reasons pain could occur is from high blood pressure, internal bruising or damage, or even general skin irritation.

Runners shouldn’t let ear aches stop them, but like any other recurring pain from athletic endeavors, it’s important to know what it is.


Hi, Jeremy Here, 

I am the the guy behind Train for a 5K. On this site, I share everything that learned along my running journey. The content I create is the running training I wish I had before we started this journeyAbout Jeremy. 

I have run over 250 races including the California International Marathon, Clarksburg Country Run, and various other 5K & 10K races throughout the United States. I am a former Athletics department employee at University of the Pacific and Shoe Consultant with Dicks Sporting Goods

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