Why do your hands swell when you run or walk, and what to do about it?

I wear three rings every day – wedding and engagement rings, and a ring Aura ring K Fitness/recovery tracker. But in the summer, I often find myself taking them off before I go for a run. If I don’t do that, they’ll get stuck sometimes, which seems to be a common problem.

Why your hands It swells after running

There are several reasons why your hands may swell during or after running (or walking). Scientists haven’t been able to detect this phenomenon as accurately as we’d hope, but it appears that there are some factors that influence swelling in healthy people who exercise. They include:

Your fingers change size throughout the day

It’s normal for your fingers to change size throughout the day. Scientists have noticed this Our hands swell up a bit overnightAnd that this swelling disappears throughout the day. By the afternoon, our hands are back to what we might call their normal size.

Because of this, you may be more likely to notice swollen fingers after running in the morning than after running in the afternoon or evening.

Hot weather can lead to swelling

Part of the way our body responds to heat is by dilating blood vessels near the surface of the skin. This helps cool the body, but it can also lead to swelling because there is more fluid close to the skin.

Fluid can leave the blood vessels and collect in the tissues of the body, which is a good thing, as the natural movement of our body tends to massage the lymph away. But when we’re running or walking, there may be more fluid going into our hands than leaving, and as a result we end up with sausage fingers.

Exercising increases blood flow

Just as our response to heat increases blood flow, so does exercise. Even in not very hot weather, the increase in blood flow can cause more fluid to enter the hands and fingers.

The swinging of our arms that occurs when we run or walk may also be a factor. Both this and gravity contribute to moving the liquid toward our hands while blocking its path back.

Electrolytes may be a factor

Electrolytes such as sodium and potassium can affect the way our bodies retain fluids. If you drink a lot of water but not get enough sodium — a condition called hyponatremia that can be life-threatening if severe — you may experience swollen hands. This has led some runners and doctors to conclude that electrolytes may help treat chilblains.

Other medical issues

There are other problems that can cause swollen hands or fingers. An allergic reaction, for example, can cause swelling. Swelling is also a symptom of some types of liver disease and heart disease, among other medical conditions. If the swelling is severe or if you notice it often, you may want to see your doctor to see if you have a condition that needs treatment.

What do you do about swollen fingers after running or hiking?

“The treatment (swelling of the hands) is observation and reassurance.” He writes A dermatologist himself develops swollen hands after running. “As soon as the exciting event stops — whether it’s hiking, running, or walking — the hand swelling automatically goes away.”

Swelling from exercise tends to decrease significantly within 1 to 2 hours, and is usually gone for a long time the next day. So in that sense, you don’t need to Do Anything, but swelling can be uncomfortable, so we have some tips. You can do this during or after your workout:

• Put your hands above your head, and massage the fingers from the tip of the finger to the palm of the hand.
• Move your arms and hands, for example, repeatedly clenching fists or shaking fingers.
• Make sure nothing is obstructing the blood flow to and from your hands. Consider relaxing your watch, or adjusting your backpack straps if you’re running or hiking with a bag.

How to prevent your fingers from swelling when running or walking

To prevent swelling from continuing, or at least try to make it less uncomfortable:

• Remove your rings (and anything else you’re wearing on your hands, like bracelets or watches) before you run. If you are the type of person who never leaves the house without their wedding ring, consider this silicone ring when you exercise.
• If you wear a watch to time or track your activities, adjust it to be more flexible, or even switch to a watch Chest strap monitor.
• Consider the time of day you run. Evenings might be the best, because it’s getting colder and you’re not really You have the morning swelling we talked about.
• Stay hydrated, and remember your electrolytes. This can mean an electrolyte load He drinks or TabletsOr simply eat salty snacks throughout the day in addition to water.

However, if your finger swelling is the normal kind caused by exercise — rather than the result of a more serious medical condition — it may simply be helpful to know. It’s common It will decrease after exercise. If you wear a pack or running beltConsider keeping a carabiner on it to hold your rings in case you forget to leave them at home.