What To Know
- Repetitive hand movements, such as gripping walking poles or holding a water bottle, can trigger inflammation in the tendons and joints.
- If swelling persists, apply an ice pack to your hands for 15-20 minutes at a time, several times a day.
- Yes, it is common to experience mild hand swelling after walking, especially if it is a new or strenuous activity.
Tired of puffy, swollen hands after a brisk walk? You’re not alone. Many people experience this common ailment, but it doesn’t have to be an inevitable part of your exercise routine. By understanding the causes and implementing preventative measures, you can keep your hands comfortable and pain-free while enjoying your walks.
Understanding the Causes of Hand Swelling
Hand swelling during walking can be attributed to several factors:
- Fluid Retention: Prolonged walking can lead to fluid accumulation in the hands due to increased blood flow and gravity.
- Inflammation: Repetitive hand movements, such as gripping walking poles or holding a water bottle, can trigger inflammation in the tendons and joints.
- Hormonal Changes: For women, hormonal fluctuations during menstruation or pregnancy can contribute to fluid retention and swelling.
- Underlying Medical Conditions: Certain medical conditions, such as heart failure and kidney disease, can also cause hand swelling.
Preventative Measures
1. Use Proper Walking Technique
Maintain a relaxed, open grip on your walking poles or water bottle. Avoid clenching your fists, which can restrict blood flow and promote swelling.
2. Wear Comfortable Gloves
Choose gloves that provide support and cushioning for your hands. Look for breathable materials that wick away sweat and prevent moisture buildup.
3. Stretch Before and After Walking
Incorporate hand stretches into your pre- and post-walk routine. This helps improve circulation and reduce muscle tension.
4. Stay Hydrated
Drink plenty of water before, during, and after walking to prevent dehydration and fluid retention.
5. Elevate Your Hands
After walking, elevate your hands above your heart to promote fluid drainage and reduce swelling.
6. Apply Ice
If swelling persists, apply an ice pack to your hands for 15-20 minutes at a time, several times a day.
7. Consider Compression
Wearing compression gloves or wraps can help reduce fluid buildup and improve circulation in the hands.
8. Modify Your Walking Route
If possible, avoid walking on uneven or slippery surfaces that require excessive hand movements.
9. Pay Attention to Your Body
Listen to your body and take breaks if you experience any discomfort or swelling in your hands.
When to Seek Medical Attention
While hand swelling during walking is usually not a cause for alarm, it’s important to seek medical attention if:
- Swelling is severe or persists for more than a few days
- You experience pain, numbness, or tingling in your hands
- You have a history of heart or kidney disease
Wrapping Up
By following these preventative measures, you can effectively reduce hand swelling while walking and enjoy your exercise routine without discomfort. Remember to consult with a healthcare professional if you have any concerns or experience persistent swelling.
Questions You May Have
Q: Is it normal to have some hand swelling after walking?
A: Yes, it is common to experience mild hand swelling after walking, especially if it is a new or strenuous activity.
Q: How long does hand swelling from walking typically last?
A: Swelling usually subsides within a few hours or overnight. If it persists for more than a few days, it’s advisable to seek medical advice.
Q: Are there any specific types of gloves that are better for preventing hand swelling?
A: Look for gloves with good cushioning and breathability. Gel-padded gloves or gloves with wrist support can provide extra comfort and reduce pressure on the hands.
