Strength training ears seem to be blocked

More than 90% of the ear stuffiness that occurs during strength training is caused by holding in the air during training, which leads to an increase in abdominal pressure and intracranial pressure, causing temporary dysfunction of the Eustachian tube and imbalance of pressure inside and outside the middle ear. Most of them can be relieved by resting for a few minutes and will not cause permanent damage. Only a few cases of frequent attacks and painful tinnitus require medical investigation.

Harmful, anyone who has practiced strength for two years has most likely encountered this situation. Last week I was training for a PR of 120kg on the bench press in the iron gym. The second I gritted my teeth and pushed up to throw the bar, I suddenly felt half a ball of wet cotton stuffed in my ears. The coach next to me shouted to me to remove the film, and the sound seemed to come through a layer of water. I took two sips of ice sports drinks while sitting next to me, and let out a long yawn. I heard a click in my ear canal, and it was clear instantly. It took less than three minutes.

The most common trigger is actually the Valsalva maneuver that we subconsciously do when pushing heavy weights - holding our breath, closing the glottis, and tightening the core. This is originally to increase the rigidity of the core and help the spine carry a greater load, but the pressure is transmitted all the way to the nasopharynx along the soft tissue. The Eustachian tube, which connects the nasopharynx and the middle ear, is originally responsible for regulating internal and external pressure. Suddenly, the pressure is too strong, and it gets stuck and cannot be opened. The pressure inside the middle ear is lower than the outside world, and the tympanic membrane is pressed inward, causing a feeling of stuffiness and increased self-hearing.

There are actually two different opinions about this in the training circle. Most old-school powerlifting coaches think that this is not a problem at all. They will even say that "ear tightness means that your core is stretched in place and the weight is correct." Many athletes in competitions will feel this way every time they push the limit. It’s common practice; but physical training coaches don’t see it that way. They prefer to hold your breath briefly when exerting force, and exhale slowly during the recovery phase, trying not to allow the chest pressure to continue to rise. This can not only ensure core stability, but also reduce ear tightness, dizziness, and even ruptured capillaries on the face. There is nothing wrong with both statements. The core depends on what your training goals are: if you are going for the ultimate weight, it is not a problem to be bored occasionally; if you are just building muscle and shaping on a daily basis, you can avoid this discomfort by adjusting your breathing rhythm.

Of course, not all ear congestion is related to holding your breath. My training partner with allergic rhinitis, Yang Xupiao, practiced deadlifting in the spring, and eight times out of ten times, the blockage lasted for half an hour. His Eustachian tube opening was mostly blocked by inflammatory secretions, and he didn't feel it at ordinary times. As soon as the training pressure came on, it was immediately blocked. Later, he listened to the doctor and sprayed a glucocorticoid nasal spray 15 minutes before training, and now he basically doesn't have it again. There are also those iron-clad gyms without air conditioning in the summer. You can’t drink two mouthfuls of water after practicing for two hours. The mucous membranes become dehydrated and wrinkled, and the Eustachian tube becomes less elastic and easily gets stuck. At this time, take two mouthfuls of warm salt water to moisten your throat and swallow it twice. Most of the time it will clear up quickly.

Don’t panic if you encounter it. I’ve seen novices panic so much that they have to call 120 when their ears are blocked. It’s completely unnecessary. First put down the weight and find a place to sit. Don't hold your breath and press the weight. You can either swallow a few mouthfuls of saliva or open your mouth and pretend to yawn. Most of the time you can get over it. If it still doesn't work, hold your nose and gently blow air into your ears. Stop when you feel the tympanic membrane swells slightly. Don't push too hard - there is a stupid boy who directly perforated the tympanic membrane after it was blocked before and then inflated hard enough. It hurt for half a month and delayed training for two months. It was not worth the gain.

Of course, not all situations can be overcome. If you have been blocked for more than two hours and have not improved, or even have ear pain or buzzing tinnitus, or you feel the tone of the sound has changed, or you have obvious hearing loss, don't hesitate to go directly to the otolaryngology department to register. Although the probability is extremely low, there are indeed cases where excessive pressure during training has caused perforation of the eardrum and even induced sudden deafness. Early detection and early treatment can basically lead to complete recovery. However, if it is delayed for a long time, it will easily leave sequelae.

I have been practicing strength training for almost six years, and I have encountered this situation at least 20 or 30 times. Except for the last time I had a severe cold and pharyngitis while practicing deadlifts, which took almost two hours to get better, other times I recovered in a few minutes. To put it bluntly, this is a small signal from your body. It either reminds you that you held your breath too hard just now, or tells you that you should drink water or get your rhinitis under control. Don’t be overly anxious, and don’t take it completely seriously. After all, we train strength to live more comfortably, and we can’t compete with our bodies for PR, right?