Why do Hands and Fingers Swell During Workouts?

Introduction 

Swollen fingers or hands are a common symptom of walking, running or other physical exercises. Even if it subsides soon after the workout, the symptoms might be confusing and annoying.

There is a lack of research into the factors that cause hands to swell even after mild activity. Yet, some believe that arm mobility, metabolic changes or problems with heat may be the cause.

Research on endurance athletes (like marathon runners) suggests that these individuals undergo physical changes after extended or strenuous exercise in challenging environments. These athletes might experience swelling or puffiness brought on by sudden, harmful situations.

What causes swelling? 

There are a few usual things that could be the problem, but for the most part, swelling is more a function of the way our bodies respond to movement or exercise than anything to be concerned about.

It’s not usually regarded as a severe medical concern. Although this is a frequent condition, there is, unfortunately, very little scientific research that has examined it. Most of the time, simple exercise modifications are needed to address it.

• Metabolic changes 

Another possible explanation for swelling hands while walking is exercise-altered metabolic rates. Even when the body’s functioning is efficient, running and walking raise the metabolic rate.

To meet the body’s higher oxygen demands, endurance exercise (such as jogging or walking) boosts blood flow.

Walking or running will cause the heart to beat more quickly and results in breathing more deeply.

The working muscles require more oxygen while exercising. Therefore, blood flow is directed from the extremities (like the fingers and toes) to the muscles that require it, including the quadriceps, glutes and hamstrings.

They become colder as blood flow is diverted away from the hands and fingers. Due to this, especially when exercising outside in the cold, the blood vessels in the hands may widen and swell. 

• Heat 

The body attempts to stay cool by pumping more blood towards the surface, where it may release heat as the temperature rises, for the same reason that during summer workouts, the face becomes flushed and red.

Walking may cause the hands to swell because the blood vessels enlarge to help the increased blood flow.

• Imbalanced sodium levels 

Other problems could arise from running or walking in the heat. Bloating and puffiness can result from an electrolyte imbalance known as hyponatraemia. 

Moreover, it might result in dizziness, exhaustion, headaches, vomiting, agitation, coma, and in severe circumstances, even death. Hyponatraemia occurs when the intake of hypotonic fluids exceeds the body’s losses through sweat, urine, and other fluids. 

The concentration of salt and sugar in hypotonic fluids is higher than in human body fluids. 

Hyponatremia may happen when paired with other factors, including low salt intake, fast fluid absorption through the gastrointestinal system, and sodium loss from sweat. Women are more prone than men to get hyponatremia.

Hyponatremia can occur when exercising for a prolonged time in hot conditions, with a lot of fluid intake.

• Fluid imbalance 

According to research, even light activity in a hot climate compromises epidermal blood flow and circulation and impairs the body’s ability to regulate its temperature. Vasodilation, or the widening of blood vessels, promotes sweat, which cools the body. 

One may have a fluid imbalance depending on the fluid intake and the body’s capacity to cool itself. This could result in oedema (excess fluid in the skin and tissues).

• Increased blood circulation 

Our hearts will begin pumping more blood to our muscles to supply them with oxygen and energy during activities like walking, hiking or running.

Our bodies also begin to consider which regions, like the hands, don’t require as much assistance. Running gloves are necessary because runners may be wearing shorts outside even though their fingers are numb.

The way the body conserves energy and directs blood flow to the muscles, making most of the effort is impressive.

• Medical functions

There are a few situations where hand swelling might indicate another underlying condition, but that is usually not the case while working out.

Pay attention to the following additional symptoms while experiencing it when not running or if it persists for a very long period after exercise.

• Chills and fever.
• A rash or redness.
• Soft, swollen and painful hands.

How to prevent swelling? 

• Improve blood flow 

Before going for a walk, remove any rings and wristbands. Rings may become uncomfortable and constrict blood flow if the fingers are swollen. 

Additionally, loosen the strap on the fitness tracker or wristwatch. Wear the band higher on the wrist or forearm if it is tight to detect the heart rate, as opposed to the narrowest area of the wrist.

• Take electrolytes 

Consuming an electrolyte drink during hot or prolonged activity is beneficial all year round, not just during running.

Even while sweating a lot during workouts, hydrating by drinking electrolyte drinks is helpful. Also, it slightly sweetens the water, which encourages more consumption and better hydration.

• Arm bend 

Given that elevating our hands will reduce swelling, some people find it beneficial to begin walking with their arms bent at a 90-degree angle.

This could assist in pushing the blood back into the arms rather than having the arms hanging down to the sides, where it might collect as the vessels grow.

Using poles is one simple way to accomplish this during a long hike. It will also offer the hands something to do, which could aid in the body’s ability to push blood to and fro. 

To modify the arm movement and increase the elevation, one can also occasionally elevate the hands above the head.

• Cool environment 

When the weather outside becomes unbearably hot, it’s time to relocate the workout indoors. Don’t just push through if the hand swells during exercise and has been giving us a lot of trouble.

Fing options that allow you to work out in a cooler setting.

• Work out indoors while it is hot outside.
• Make arm circles while walking to change the blood flow.
• Wear anything that lowers body temperature, such as an ice cap or towel.

By doing these things, the blood vessels won’t have to expand as much to release heat.

• Water intake 

While working out, hydration is essential based on thirst. Drink water, especially while exercising for a long time or in extreme temperatures. After the first hour of walking and sweating, a person will need to drink some liquids, such as water or a sports drink.

Individuals can weigh themselves before, during and after a walk to estimate how much they sweat. This technique helps determine how much or how little alcohol a person consumes. 

A person’s weight should remain constant on drinking the appropriate amount of water. Calculate the individual fluid requirements for endurance walks.

• Move hands and fingers

Carry a walking stick and change it between the hands while walking to promote healthy blood flow in the hands. The hands and arms will work harder as a result and boost blood flow. Alternatively, carry a tiny object to hold onto loosely while walking, like a rubber ball, map or flashlight.

Every few minutes, raise or bend the arms so that the hands are raised off the sides rather than drooping down. 

Conclusion 

The body is usually trying to reduce excess heat. Therefore, when hands swell on their own, it is usually not a problem. Exercise that involves arm movement may help reduce edema. 

However, if hyponatremia symptoms like confusion, weakness, headaches or nausea are also present along with hand swelling, prompt action must be done to correct the low electrolyte levels. 

Any medical symptoms, such as persistent edema, should be discussed with a doctor. If a person is currently taking any medications or intends to start an exercise routine, speaking with their doctor is essential. Before using an electrolyte supplement, those with high blood pressure should also speak with their doctor.