Fit & Comfort
Motorcycle Helmet Pressure Points and Headaches: How to Find the Cause and Fix It
A helmet that gives you a red mark on your forehead or a headache after an hour is telling you something. Usually the shape is wrong for your head, the size is off, or one pad is pressing on a spot. Here is how to work out which, and what you can change safely.
Why helmets cause hot spots
Every helmet is built around an internal head form. Manufacturers broadly describe these as round oval, intermediate oval and long oval. Your head has its own shape. When the two do not match, the helmet touches your head firmly in some places and loosely in others. The firm places become pressure points.
A pressure point is not just uncomfortable. Pain is distracting, and riders with a sore head ride with the chin strap loosened or the helmet pushed back, which reduces protection. A helmet that hurts is a helmet worth fixing.
If you are new to head shapes, start with helmet shapes: round vs intermediate vs long oval.
The red-spot test
- Put the helmet on and fasten it correctly.
- Wear it for 20 to 30 minutes, at home or on a short ride. Many pressure points take time to show.
- Take it off and look in a mirror straight away. Red marks fade quickly.
- Note where the red marks are, and how strong.
- Repeat on another day to confirm.
What the location tells you
| Where it hurts | Likely cause | Typical fix |
|---|---|---|
| Center of forehead | Helmet shape is rounder than your head (your head is longer front-to-back) | Try a more oval shape or the next size, if fit elsewhere allows |
| Both sides of the head, above the ears | Helmet is too narrow or long-oval for a rounder head | Try a rounder shape |
| Top of the head (crown) | Crown liner too thick, or helmet too small | Thinner crown pad if available; check size |
| Ears | Ear pockets shallow or misplaced; intercom speakers adding bulk | Reposition or slim speakers; deeper ear pockets |
| Temples (where glasses arms sit) | Eyeglass arms pressed by cheek pads | Glasses-friendly channels; thinner temple arms |
| Cheeks and jaw | Usually normal in a new helmet | Wait for break-in; thinner cheek pads if still painful |
| Back of the head | Helmet too round at the rear, or tilted forward | Check how you wear it; try a different shape |
What is normal, and what is not
A new helmet should feel snug. Firm, even pressure on your cheeks is normal and usually eases as the cheek pads break in. Our guide to breaking in a new helmet covers what to expect.
A sharp or growing pain in a single spot, especially on the forehead or crown, is different. The parts causing it are often the EPS liner itself, which does not compress with wear, and a thin crown pad. Many riders hope it will break in and it doesn't.
Not just comfort. If headaches continue, or you have any other symptoms, talk to a doctor. Persistent headaches can have causes unrelated to your helmet.
Safe fixes, from simplest to biggest
1. Check you're wearing it correctly
A helmet worn tilted back or forward shifts the pressure. The brow line should sit just above your eyebrows and the helmet should be level. Check how to put it on properly in how to tell when a helmet fits.
2. Check the size
Measure your head around the widest point, just above the eyebrows and ears. Compare with that maker's size chart, which differs between brands. Shell size and EPS size are not always the same; see shell size vs EPS size.
3. Manufacturer pad options
Many helmet makers offer alternative crown liners and cheek pads in different thicknesses for each model. A thinner crown liner can relieve top-of-head pressure; thinner cheek pads can help jaw pain. Use only the maker's parts for your model and size. See cheek pad and liner swaps.
4. Professional fitting
Some dealers offer fitting services, and some makers have fitting programs. A fitter can identify the problem and use approved adjustments. It is worth asking if you are buying a premium helmet.
5. Change the helmet
If the shape is wrong, padding cannot fully fix it. A helmet with a different internal shape is often the real answer.
What not to do
- Don't cut, sand or carve the EPS. Removing foam removes protection. Leave any EPS modification to the manufacturer or an authorized fitter, if they offer it at all.
- Don't remove the crown liner entirely to make room. It also positions the helmet on your head.
- Don't add thick pads elsewhere to push the helmet away from a hot spot. That can change where the helmet sits and how it behaves in an impact.
- Don't loosen the chin strap to reduce pressure. The strap keeps the helmet on.
Ear pressure and intercoms
Ear pain is very common and often comes from intercom speakers placed on top of shallow ear pockets. Thin speakers and correct placement help, as does moving them so they sit around rather than on the ear. Our guides to installing speakers without ruining fit and speaker recess depth cover this. Earplugs can also press uncomfortably if the helmet is tight over the ears; low-profile plugs help.
Browse low-profile riding earplugs on Amazon.
Glasses wearers
Pressure at the temples is often from eyeglass arms. Some helmets have channels in the cheek pads for glasses. Thin, straight temple arms help. See buying a helmet for glasses.
Other things that can cause a sore head
Weight and neck strain
A heavy helmet on a long day can contribute. See helmet weight and neck comfort.
Wind noise
Constant noise is tiring. Earplugs and a quieter helmet help. See reducing wind noise.
Buffeting
Turbulence shakes the head. See buffeting fixes.
Heat and dehydration
Hot days and too little water. See summer riding tips.
For most riders with a hot spot, the honest answer is shape before size, and size before padding. Run the red-spot test, match the pain location to a cause, and try the maker's pad options. If the forehead or sides still hurt, the helmet's shape is wrong for your head, and a different helmet will fix what padding cannot.
Bottom line
A helmet should feel firm and even, not painful in one spot. Use the red-spot test, check how you wear it, and only change what the manufacturer supports. If a pressure point won't go away, it's a shape problem, and that is solved by a better-matched helmet.
FAQ
Why does my helmet hurt my forehead?
Usually because the helmet's internal shape is rounder than your head, which is longer front-to-back. A more oval helmet often fixes it.
Will a tight helmet break in?
Cheek pads usually soften and loosen a little. Pressure from the EPS liner, often felt on the forehead or crown, generally does not break in.
Can I sand down the foam in my helmet?
No. The EPS foam is the protective layer. Removing it reduces protection. Use the manufacturer's pad options or a different helmet.
How do I find my head shape?
A friend can look at your head from above, or a dealer can assess it. The red-spot test also helps: forehead marks suggest a longer head; side marks suggest a rounder one.
Can intercom speakers cause ear pain?
Yes, especially if the helmet has shallow ear pockets. Thinner speakers, careful placement and helmets with deeper speaker recesses help.