Why Do My Hands Swell During Long Hikes?

If you’ve ever experienced hand swelling during long hikes, you’re not alone. This phenomenon is quite common, particularly when carrying a heavy rucksack. The reason for this swelling is often explained by the effects of gravity on blood flow, combined with the reduced muscle activity in your arms.

Understanding Hand Swelling

The blood circulation in your body relies on the pumping action of the heart, the contraction of large muscle groups, and the permeable nature of blood vessels. However, during long hikes, especially with a rucksack, blood tends to pool in your hands due to gravity. This pooling can cause them to swell. A simple remedy recommended by Craig and Matthew is to hold onto the rucksack straps for 5-10 minutes, which can help the blood circulation normalize and reduce swelling.

Medical Insight

From a medical standpoint, this swelling is often termed hydrostatic and oncotic pressure differences. These pressure differences cause fluid to leak into the tissues from the arterial side, and the remainder is drained into the venous side and lymphatics. This is especially noticeable in conditions like heart failure, where swollen ankles are a common symptom. Similarly, when your hands hang down for extended periods, the lack of muscle movement can exacerbate the issue, leading to swelling.

Preventing Hand Swelling

One practical approach to prevent hand swelling is to perform arm exercises during the hike. However, another effective solution is to use hiking poles. Hiking poles not only help with balance but also keep your arms in an elevated position, mimicking the muscle pumping action that occurs in your legs. This can significantly reduce the risk of hand swelling.

Personal Observation and Hypothesis

Based on personal experience and observation, the swinging motion of your arms while walking can affect blood flow. By using a hiking stick, you avoid this arm swinging motion, which can reduce the concentration of blood flow in your extremities, particularly your hands. This hypothesis suggests that maintaining a more controlled and balanced arm position can help in preventing hand swelling during long hikes.

Conclusion

If you frequently experience hand swelling during long hikes, you might find these tips and insights helpful. Whether it's holding your rucksack or using hiking poles, these simple techniques can make a significant difference in your comfort and overall hiking experience.