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I wear three rings daily—my wedding band, engagement ring, and an Oura ring for tracking fitness and recovery. However, during summer months, I often have to remove them before running. If I don't, they sometimes become stuck, which is actually a fairly common issue.
The Reasons Behind Your Hand Swelling After a Run
There are a few reasons your hands might swell during or after running (or walking). While science hasn't pinpointed the exact causes, several factors seem to influence swelling in otherwise healthy individuals who exercise. These include the following:
Your fingers can fluctuate in size throughout the day
It's perfectly normal for your fingers to change size during the day. Research shows that our hands slightly swell overnight, and this swelling gradually decreases as the day progresses. By afternoon, our hands usually return to their typical size.
As a result, you might notice your fingers swelling more after a morning run compared to one in the afternoon or evening.
Hot weather can lead to swelling
One way our body reacts to heat is by expanding the blood vessels near the surface of the skin. While this helps with cooling, it can also lead to swelling as more fluid accumulates closer to the skin.
Fluid can move from blood vessels into body tissues, which is completely normal—our body’s natural movements help massage the lymph fluid away. However, while running or walking, more fluid may flow into the hands than out, causing your fingers to swell up like sausages.
Exercise enhances blood circulation
Just as our body responds to heat by increasing blood flow, exercise does the same. Even when the weather isn't too hot, this rise in blood circulation can result in more fluid entering the hands and fingers.
The swinging motion of our arms during running or walking may also contribute to the fluid buildup; this motion, along with gravity, directs fluid towards the hands while making it more difficult for it to return upward.
Electrolyte imbalances could also play a role
Electrolytes like sodium and potassium can affect the way our bodies hold fluid. If you drink plenty of water but don’t get enough sodium—a condition called hyponatremia that can become life threatening if severe—you may experience swelling of the hands. This has led some runners and doctors to conclude that electrolytes may help with ordinary finger swelling.
Other medical issues
There are other issues that can cause swollen hands or fingers. An allergic reaction, for example, can cause swelling. Swelling is also a symptom of some types of liver disease and heart disease, among other medical conditions. If the swelling is severe or if you notice it often, you may want to see a doctor to find out whether you have a condition that needs treatment.
What to do about swollen fingers after a run or hike
“The treatment of [swollen hands] is observation and reassurance,” writes a dermatologist who himself gets swollen hands after running. “Once the inciting event—be it hiking, running, or walking—is discontinued, the hand swelling spontaneously resolves.”
Swelling caused by exercise usually decreases significantly within one to two hours and typically disappears by the following day. While no action is necessary, the swelling can be uncomfortable, so here are a few tips you can try during or after exercise:
Raise your hands above your head and gently massage your fingers from the tips to the palms.
Move your arms and hands—try making a fist or wiggling your fingers repeatedly.
Ensure nothing is restricting blood flow to or from your hands. Loosen your watch or adjust your backpack straps if you're running or hiking with one.
How to stop your fingers from swelling during a run or walk
To minimize swelling going forward, or at least make it less bothersome, consider the following:
Remove your rings (and any other hand accessories, like bracelets or watches) before running. If you can’t go without your wedding band, try using a silicone ring while you exercise.
If you use a watch to track your workouts, loosen it or switch to a chest strap monitor.
Consider running in the evening when the weather is cooler, and you’ve avoided the swelling from overnight.
Stay well-hydrated and mindful of your electrolytes. Carry an electrolyte drink or tablets, or eat salty snacks throughout the day along with water.
If your finger swelling is simply a normal response to exercise—and not due to a more serious health issue—it's reassuring to know that it's common and will subside after your workout. If you wear a pack or running belt, you might want to keep a carabiner attached to carry your rings in case you forget to remove them beforehand.
