Why Your Hands Swell After You Exercise

Whether you’re a seasoned athlete or a casual jogger, you’ve probably experienced the phenomenon of swollen hands after a run or walk. But what’s behind this common problem, and how can you prevent it from happening in the future?

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According to scientists, there are several factors that contribute to hand swelling during exercise. One reason is that our fingers naturally change size throughout the day, with our hands swelling slightly overnight and resolving over the course of the day. This means that you may be more likely to notice swollen fingers after morning runs than afternoon or evening runs.

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Another factor is the effect of hot weather on our body’s response to heat. When we’re exposed to high temperatures, our blood vessels near the surface of our skin dilate to help cool us down. However, this can also lead to swelling as fluid pools in our body tissues. When we’re running or walking, there may be more fluid entering our hands than leaving, resulting in swollen fingers.

Exercise itself also increases blood flow, which can contribute to hand swelling. Even in cooler weather, the increased blood flow can cause more fluid to enter our hands and fingers, making them swell. The swinging of our arms while running or walking can also be a factor, as it helps move fluid toward our hands while impeding its path back up.

Electrolytes, such as sodium and potassium, can also play a role in hand swelling. If you drink plenty of water but don’t get enough sodium, you may experience hyponatremia, a condition that can become life-threatening if severe. This has led some runners and doctors to conclude that electrolytes may help with ordinary finger swelling.

Other medical issues, such as allergic reactions, liver disease, and heart disease, can also cause swollen hands or fingers. If you experience severe or frequent hand swelling, it’s a good idea to see a doctor to rule out any underlying medical conditions.

What to Do About Swollen Fingers After a Run or Hike

Fortunately, hand swelling triggered by exercise tends to resolve on its own within one to two hours, and it’s usually gone by the next day. However, it can be uncomfortable, so here are a few tips to help alleviate the swelling:

• Hold your hands above your head and massage your fingers from fingertip to palm.
• Move your arms and hands, such as repeatedly making a fist or wiggling your fingers.
• Make sure nothing is restricting the flow of blood to and from your hands, such as a tight watch or backpack straps.

Additionally, you can take steps to prevent hand swelling from happening in the future:

• Remove your rings and any other items you wear on your hands before running.
• Adjust the fit of your watch to ensure it’s not too tight.
• Consider wearing a chest strap monitor for heart rate instead of a watch.
• Stay hydrated and remember to replenish your electrolytes.

By being aware of the factors that contribute to hand swelling and taking steps to prevent it, you can enjoy your runs and hikes without the discomfort of swollen fingers.