For many people, the allure of hiking lies in the chance to explore the great outdoors, soak up stunning vistas, and breathe in crisp, clean air. However, it’s not always smooth sailing (or hiking) for everyone. A common complaint among hikers is the occurrence of swollen hands during their outdoor excursions. In this article, we dive into the various causes of hand swelling while hiking and some potential solutions to prevent or alleviate this unpleasant issue.
Hands swell while hiking due to increased blood flow and fluid accumulation resulting from gravity and muscle movement. To prevent swelling, wear well-fitted gloves, keep hands elevated, perform regular hand exercises, drink water to stay hydrated, and avoid consuming high-sodium foods. If swelling occurs, remove hand jewelry and limit hand immobility.
What Causes Hand Swelling During a Hike?
Before we delve into specific solutions, it’s important to understand the causes of hand swelling while hiking. There are several factors that could contribute to this issue, with some hikers experiencing multiple contributing factors.
Decreased Blood Circulation
When hiking, your muscles require more oxygen-rich blood to meet the increased demands of physical activity. Your heart pumps blood at a faster rate to satisfy these needs, mainly focusing on sending blood to the working muscles in your lower body. As a result, this diverts blood flow from other areas, including your hands. This reduced blood flow to your hands can cause blood to pool, thus leading to swelling.
Heat and Dehydration
Warm temperatures can also cause one’s hands to become swollen. In hot weather, blood vessels near the surface of the skin expand to dissipate heat. Meanwhile, dehydration can result in the body retaining water, which may cause hand swelling.
Inactivity of Arm Muscles
During a hike, your legs put in the bulk of the work, while your arms tend to be less active. This lack of arm movement may contribute to compromised venous return from your hands, causing fluids to accumulate and resulting in swollen hands.
Arthritis or Injury
For some hikers, arthritis or an existing injury may exacerbate hand swelling during a hike. The physical strain of hiking can heighten inflammation and exacerbate pre-existing pain or stiffness.
Are There Serious Health Concerns Associated with Swollen Hands While Hiking?
While swollen hands during a hike are often a minor annoyance, it’s important to be aware of potential health hazards. If you notice alarming symptoms, such as shortness of breath, chest pain, or severe swelling, consult a medical professional immediately, as these could be signs of a more serious underlying health issue.
Now that we have a clearer understanding of the causes of hand swelling during a hike, let’s move on to some actionable strategies to prevent or alleviate the problem.
How Can I Prevent My Hands from Swelling While Hiking?
Strategies to Keep Hand Swelling at Bay
To curb the uncomfortable and sometimes frustrating experience of swollen hands while hiking, consider implementing some of these tried-and-true strategies.
1. Keep Your Arms Moving
Simply moving your arms can help improve circulation and prevent your hands from becoming swollen. Make a conscious effort to regularly swing your arms or perform simple exercises, such as opening and closing your fists or rotating your wrists. Additionally, consider using trekking poles to engage your upper body, help maintain proper posture, and actively involve your arm muscles.
2. Hydrate and Replenish Electrolytes
Staying properly hydrated is crucial to minimizing swelling due to water retention. Aim to drink water consistently throughout your hike, rather than consuming large quantities at once. It’s also important to replenish lost electrolytes by consuming sports drinks, electrolyte tabs, or consuming salty snacks.
3. Elevate Your Hands
Elevating your hands above the level of your heart can help to reduce swelling by encouraging blood flow back towards the heart. During breaks, raise your hands above your head or prop them up on your backpack for a few minutes. You can also perform this action while walking by raising your hands periodically.
4. Use Compression Gloves
Some hikers find relief from wearing compression gloves during a hike. These gloves exert gentle pressure on the hands, promoting circulation and reducing swelling. Be cautious not to wear gloves that are too tight or restrictive, as this could increase the risk of swelling or numbness.
5. Address Underlying Medical Concerns
If you suspect arthritis or a pre-existing injury is causing your hands to swell during a hike, consult a healthcare professional for personalized advice and treatment options. Managing any underlying conditions can help to reduce swelling and discomfort during your outdoor adventures.
6. Adjust to Your Environment
Hot temperatures may exacerbate hand swelling, so select hiking times with milder temperatures if possible. Likewise, if you’re hiking at altitude, give yourself time to acclimatize before undertaking long, strenuous hikes. This can help your body adapt and prevent hands from swelling as a response to changes in pressure.
Further Causes Of Hand Swelling While Hiking
In addition to the causes and solutions mentioned earlier, there are other factors that may contribute to swollen hands during hiking. Understanding these lesser-known causes and implementing relevant preventative measures can help ensure a comfortable and enjoyable hiking experience.
7. Over-tightening Straps on Backpack
While it’s essential to secure your backpack properly during a hike, over-tightening the straps can restrict blood flow and contribute to hand swelling. Make sure the straps on your backpack provide adequate support without being excessively tight. This will alleviate pressure on your shoulders and promote better circulation down to your hands.
8. Excess Salt Intake
While replenishing lost electrolytes and consuming salty snacks is essential, excessively high salt intake may have an impact on hand swelling. Monitor your salt consumption and ensure you maintain a balanced intake to prevent exacerbating swelling.
Tips for Alleviating Hand Swelling During a Hike
The following tips can be helpful in alleviating hand swelling if you find your hands swelling mid-hike. Keep these practical steps in mind, as they may come in handy during a hike.
1. Relocate Objects in Your Backpack
Reorganize the contents of your backpack to allow for more even weight distribution. This can help relieve stress on your shoulders and improve blood flow.
2. Massage Your Hands and Fingers
If you notice your hands becoming swollen during a hike, take a moment to gently massage your hands and fingers. Massaging can help promote circulation and encourage excess fluids to disperse.
3. Use Cold Packs or Soak in Cold Water
If you have access to a cold water source or a cold pack, submerging or applying cold to your hands can reduce inflammation and ease swelling. Make sure not to apply ice directly to your skin, as this can cause injury.
4. Loosen Your Grip on Trekking Poles
If you’re gripping your trekking poles tightly during a hike, you may inadvertently restrict blood flow and contribute to swelling in your hands. Loosen your grip and keep your fingers relaxed to encourage better circulation.
5. Stretch Your Hands, Wrists, and Shoulders Regularly
Perform regular stretches to keep your muscles, tendons, and joints flexible and avoid stiffness. Shoulder rolls, wrist rotations, and hand stretches can all help keep your upper body limber and make it easier for blood to flow freely.