Do Your Fingers Swell When You Hike? Here’s Why—and How to Fix It
August 23 2023 / TravelHiking is a wonderful way to connect with nature, challenge yourself, and stay active. But if you have ever experienced swollen hands and fingers during your hike, you are not alone. This common phenomenon, often referred to as "sausage fingers," might be a cause for concern, but fear not! We are here to shed light on why this happens and provide you with effective solutions to tackle this hiking woe.
Understanding the Swelling
When you hit the trail, your body is subjected to a unique set of physical stressors. As a result, your hands and fingers may swell up and feel stiff. This occurrence might be puzzling, but it is a natural response to the demands of hiking. Several factors contribute to this swelling, and by understanding them, you can take steps to prevent and alleviate it.
Blood Vessel Expansion
One key reason behind swollen fingers while hiking is blood vessel expansion. While you are on the trail, blood primarily rushes to essential areas like your heart, lungs, and leg muscles. Unfortunately, this can lead to reduced blood flow to your hands, causing them to swell. Your blood vessels widen to allow as much blood to flow through as possible, resulting in the puffiness you may experience.
The Fix: Enhancing Blood Circulation
To combat blood vessel expansion and promote better circulation in your hands while hiking, consider the following tips:
Unclench Your Fists: Avoid keeping your fists clenched for extended periods, as this can restrict blood flow. Instead, keep your hands relaxed and open as much as possible.
Loosen Accessories: Remove tight jewellery like rings and bracelets before hitting the trail. If you forget, you can use sunscreen or lip balm to help them slide over swollen fingers. Alternatively, opt for swell-proof silicone rings.
Rotate Your Arms: While walking, engage your arms by making large forward and backward circles. This simple movement can enhance blood circulation to your hands.
Finger Stretches: Regularly stretch your fingers and make fists during your hike. This action encourages blood flow and minimises swelling.
Trekking Poles: Hiking with trekking poles not only provides stability but also keeps your arms moving, thus aiding in better circulation and reducing the chances of swollen fingers.
Tight Backpack Straps
Another contributing factor to swollen fingers during hiking is the improper fit of your backpack. When backpack straps are too tight, they can obstruct the regular flow of blood, leading to a buildup of fluids in your hands and lower legs.
The Fix: Proper Backpack Fit and Weight Distribution
To avoid the discomfort of swollen fingers due to backpack straps, follow these guidelines:
Proper Weight: Ensure your backpack weight is appropriate. For overnight hikes, it should not exceed 20% of your body weight, and for day hikes, keep it below 10%.
Hip belt Usage: Use the hip belt to distribute the pack weight evenly across your hips. This reduces pressure on your shoulders and chest, preventing blood flow obstruction.
Trekking Poles: Utilise trekking poles to shift the weight off your shoulders with each step, maintaining better blood circulation.
Hyponatremia: A Deeper Concern
In some cases, swelling might be an indication of hyponatremia, a condition where low sodium levels in the body lead to cellular expansion and swelling. This condition is often accompanied by symptoms like nausea, confusion, headache, and fatigue, requiring immediate medical attention.
The Fix: Hydration and Electrolyte Balance
To avoid hyponatremia and its associated symptoms, adhere to these hydration guidelines:
Moderate Fluid Intake: Drink when you are thirsty, rather than consuming excessive amounts of water. Balance your fluid intake with salty snacks, especially on hot days.
Monitor Symptoms: If you experience nausea, headaches, confusion, or muscle cramps during your hike, consider taking a break, and if necessary, seek medical help.
Menstrual Hormones
For those navigating the challenges of their menstrual cycle, hormonal fluctuations can also contribute to swollen fingers. The water retention often experienced during PMS can result in puffiness in the hands and fingers.
The Fix: Cycle Awareness
To manage the effects of menstrual hormones on hand swelling, try the following:
Track Your Cycle: Monitor your menstrual cycle to identify when hand swelling occurs. Take precautions and plan your hikes around these times if possible.
Bottomline: Swollen hands and fingers while hiking are not unusual, but they can be managed with the right knowledge and strategies. By understanding the underlying causes and implementing the fixes mentioned above, you can enjoy your hikes with greater comfort and reduced swelling. Remember, the key is to prioritise proper circulation, hydration, and backpack fit to ensure a more enjoyable and swelling-free hiking experience.
Now, if this blog tickled your adventurous bone and you're keen on stepping into the world of hiking or levelling up your outdoor game, I've got you covered. Dive into those blog posts, the ones that'll guide you through those baby steps or those daring leaps into the wild. Because, hey, my mission? To get both the ladies and gents out there, basking in nature's glory, uncovering its secrets, and embracing all the goodness it has to offer!
If you’re on a quest to get fit for the mountains then look no further and join me on my 8 week Adventure Fit programme. The aim is to help you build your fitness, build your strength, and bulletproof your knees and joints to withstand the mileage you’ll be trekking. Find out more about the programme here: Adventure Fit GYM - 8 Week Strength & Fitness Programme or Adventure Fit MINIMAL - 8 Week Strength & Fitness Programme (great if you’re on the move and don’t have much equipment with you).
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