Why Do Hands Swell When Running or Walking and What to Do About It?

I wear at least three rings every day—my wedding and engagement rings, plus an Oura ring as a fitness/recovery tracker . But in the summer, I often take them off before running. If I don’t, they sometimes get stuck. This is a common problem, especially in hot weather. Here’s what happens and what you can do about it.

Why do my hands swell after a workout?

There are several reasons why hands may swell during or after running (or walking). Scientists haven’t yet studied this phenomenon as thoroughly as they would like, but it appears there are several factors that influence swelling in healthy individuals who exercise. These include the following:

The size of your fingers changes throughout the day.

It’s normal for your fingers to change size throughout the day. Scientists have observed that our hands swell slightly overnight , and this swelling subsides during the day. By midday, our hands return to their normal size. Therefore, finger swelling is more common after morning runs than after afternoon or evening ones.

Hot weather can cause swelling.

One of our body’s responses to heat is to dilate the blood vessels located near the skin’s surface. This helps us cool down, but it can also lead to swelling, as more fluid accumulates near the skin. Fluid can leak out of the blood vessels and accumulate in body tissues, which is completely normal—regular body movement promotes lymphatic drainage. But when we run or walk, more fluid can enter our hands than exit, resulting in “sausage fingers.”

Exercise increases blood flow.

Just as the body’s heat response increases blood flow, exercise also promotes this. Even in cool weather, increased blood flow can lead to increased fluid flow to the hands and fingers. Swinging your arms while running or walking can also be a factor; this, along with gravity, promotes fluid movement toward the hands while simultaneously preventing it from returning.

Electrolytes may be a factor.

Electrolytes, such as sodium and potassium, can affect our body’s ability to retain fluid. If you drink a lot of water but don’t get enough sodium—a condition called hyponatremia, which can be life-threatening in severe cases—you may experience swelling in your hands. This has led some runners and doctors to believe that electrolytes can help with common finger swelling.

Other medical problems

There are other causes of swelling in the hands or fingers. For example, swelling can be caused by an allergic reaction. Swelling is also a symptom of certain liver and heart diseases, as well as other medical conditions. If swelling is severe or you notice it frequently, you should consult a doctor to determine if you have an underlying condition that requires treatment.

What to do about swollen fingers after a run or hike?

“Treatment [for hand swelling] consists of observation and reassurance,” writes a dermatologist who experiences hand swelling after running. “Once the triggering event—whether hiking, running, or walking—ceases, the hand swelling spontaneously resolves.” In other words, it disappears on its own after exercise.

Swelling caused by exercise usually subsides significantly within one to two hours and is usually completely gone by the next day. You don’t need to do anything about it, but the swelling can be bothersome, so we have a few tips. You can do these during or after your workout:

• Raise your arms above your head and massage your fingers from the fingertips to the palms.

• Move your arms and hands—for example, repeatedly clench your fists or wiggle your fingers.

• Make sure nothing is blocking blood flow to and from your arms. If you’re running or hiking with a backpack, try loosening your watch or adjusting your backpack straps.

How to Prevent Swollen Fingers When Running or Walking

To prevent further swelling or at least make it less unpleasant:

• Remove your rings (and anything else you wear) before running. If you’re someone who never leaves home without a wedding ring, consider a silicone sports ring .

• Adjust the fit of your watch as needed: a snug fit improves accuracy, but don’t wear it too tight. If you’re having trouble finding the right size, consider using a chest heart rate monitor and wearing your watch loosely or simply in your pocket.

• Consider the time of day you run. Evenings may be best, as the weather is cooler and you don’t yet have that morning swelling we talked about.

• Drink enough water and don’t forget about electrolytes. This may mean carrying an electrolyte drink or tablets with you, or simply eating salty snacks throughout the day in addition to water.

However, if your finger swelling is simply a normal occurrence due to exercise, rather than a more serious medical condition, it might be helpful to know that it’s common and will go away after a workout. If you wear a backpack or running belt , consider attaching a carabiner to it for your rings in case you forget to leave them at home.

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