A “popped blood vessel in the eye” is medically known as a subconjunctival hemorrhage. This occurs when a tiny blood vessel beneath the conjunctiva (the clear membrane covering the white of the eye) ruptures. Blood becomes trapped between the conjunctiva and the underlying sclera, creating an alarming bright red patch. Despite the dramatic appearance, this condition is typically harmless, painless, and does not affect vision. The primary concern for active individuals is determining the safety of returning to exercise while the eye heals.
Immediate Safety Assessment for Exercise
Light physical activity, such as walking, gentle stretching, or low-intensity aerobic exercise, is generally permissible. The condition is superficial and self-limiting, similar to a bruise, and movement does not affect the healing process. The primary concern with exercise is preventing a sharp, temporary spike in blood pressure within the head and neck.
High-intensity exercises or activities that involve straining should be avoided in the immediate aftermath of the hemorrhage. The goal is to prevent recurrence or exacerbation while the vessel rupture stabilizes. If the hemorrhage was caused by exertion, continuing that specific activity immediately risks worsening the appearance of the bleed. Normal exercise routines that do not involve heavy lifting or breath-holding are typically safe to continue.
Identifying Exertion-Related Causes
Subconjunctival hemorrhage often occurs due to a sudden, transient increase in venous pressure. This increase can be directly linked to physical exertion. The most common mechanism in a fitness setting is the Valsalva maneuver, which involves exhaling forcefully against a closed airway.
This maneuver is often performed instinctively during heavy weightlifting, such as squats, deadlifts, or bench presses, where athletes brace their core and hold their breath to stabilize the spine. Other high-pressure activities like vigorous coughing, sneezing, vomiting, or straining during bowel movements can also trigger the rupture of the conjunctival vessels. Uncontrolled high blood pressure can also predispose an individual to these vessel breaks, especially when combined with physical straining.
Managing Activity During Recovery
Recovery typically takes one to three weeks, depending on the size of the bleed. During this healing phase, eliminate activities that caused the pressure spike. This means completely avoiding heavy weightlifting, especially maximal effort lifts that require a breath-hold.
Temporarily avoid inverted yoga poses or any exercise that positions the head significantly below the heart for an extended period, as this can raise cranial pressure. Moderate-intensity cardio is acceptable, but intense bursts of activity that cause forceful grunting or breath-holding should be scaled back. Full resumption of strenuous exercise is safest once the eye has completely cleared and the bright red patch has resolved, indicating the vessel has fully healed. Intensity should be reintroduced gradually to allow the body to adjust without excessive pressure spikes.
Signs That Require Medical Consultation
While a subconjunctival hemorrhage is benign, certain accompanying symptoms signal a more serious underlying issue requiring immediate medical attention. The hemorrhage should be painless and should not affect your vision. If you experience any eye pain, a sudden change in vision such as blurriness or double vision, or increased light sensitivity, you should consult an eye doctor immediately.
Other red flags include any discharge from the eye, persistent swelling, or if the hemorrhage was the result of significant head or eye trauma. Recurrent hemorrhages, or bleeding accompanied by easy bruising elsewhere on the body, also warrant an evaluation, as they may indicate an underlying condition like a systemic bleeding disorder or uncontrolled hypertension.