The eardrums feel bulging during strength training

More than 90% of the feeling of eardrum bulging that occurs during strength training is the change in middle ear pressure triggered by holding your breath while exerting heavy weight. It is a normal physiological phenomenon. Only when it is accompanied by persistent pain, tinnitus, and hearing loss, you need to be alert to pathological risks.

I was particularly impressed when I was deadlifting a 180kg PR last winter. The moment I stood on the bar, sunk my hips, and hooked the bar, I subconsciously held my breath in my chest. The second I pulled it up to the locking position, my ears buzzed and suffocated. It was like suddenly diving into several meters of water, and like the panicky bulging feeling when climbing on an airplane. Even the voice of the friend protecting me next to me calling "hold on" was like a layer of cotton. When I slowly put the bar back on the ground, I waited for about 20 seconds and swallowed twice before slowly returning to normal.

The essence of this bulging feeling is actually the pressure transmission caused by the Valsalva maneuver - you hold your breath unconsciously when you press heavy weights, right? It is to stretch the core into a solid brick and give the spine enough support. At this time, the pressure in the chest and abdominal cavity soars instantly. The Eustachian tube connecting the nasopharynx and the middle ear cavity is pushed open by the pressure, and the air is squeezed directly into the middle ear. The tympanic membrane is pushed outward, and naturally there is a feeling of bulging.

Different training systems have quite different attitudes towards this matter. Many old-school coaches in the powerlifting circle believe that having this feeling means you are holding your breath correctly and your core is stable, so you are less likely to get injured when you lift heavy weights. I know several powerlifters who compete in competitions. Every set of heavy squats will have this kind of eardrum bulging. I have practiced for more than ten years without any problems. However, coaches who specialize in functional training often do not recommend that ordinary enthusiasts deliberately suppress this feeling. Especially for small weight groups, you can completely use the rhythm of "exhale with force and inhale again" without holding your breath the whole time. This can not only meet the training needs, but also avoid the discomfort of ear congestion.

But not all ear drums are normal. I once taught a novice student who had just started to practice upper limb pressing. He could feel his eardrum bulging when doing lateral raises with a 2.5kg small dumbbell, and there was also a faint pain. I asked him to stop training and go check it out quickly. It turns out that he had otitis media some time ago. The Eustachian tube edema is not smooth to begin with, and the slightest pressure will push toward the top of the middle ear. If he practices hard in this situation, he may get a perforation. Some people have a feeling of bulging that won't go away for several days, and may even experience tinnitus and blurry hearing. It is most likely due to Eustachian tube dysfunction or the tympanic membrane has been damaged. Don't force it on, go to the otolaryngology department for an acoustic immittance test and the whole thing will be clear.

If you find this bulging feeling uncomfortable during your usual training, there are many small ways to relieve it. For example, don't push the held breath to the top of your head, try to sink it into your abdominal cavity. When you hold your breath, your stomach will feel hard. If the veins in your neck don't pop out first, the pressure won't rush to your ears so easily. If it is already swollen, swallow gently or make a yawning motion. The Eustachian tube will open and the pressure will be equalized, and the feeling of fullness will disappear immediately. Do not pinch your nose and blow it hard, which will push more air in and make it more swollen.

In fact, after exercising for so long, I feel that these small signals from the body are not bad things. To put it bluntly, the eardrum is telling you "I am full of pressure now." If there is no discomfort, just press the weight when it is time to press. If you really feel uncomfortable, just lower the weight and adjust your breathing. There is no need to carry it hard for a number. After all, we train strength to make our bodies stronger, not to cause problems for ourselves, right?