If you’ve ever gone for a run and noticed your hands swelling, you’re not alone. It can be uncomfortable, but it’s actually fairly common among runners, especially during long runs. Understanding why this happens can help you manage it better and even prevent it in the future. Here I explain reasons why your hands may swell when you run, and offer expert tips on what you can do to alleviate or avoid it.
1. Increased Blood Flow
When you exercise, your heart pumps more blood to the muscles that are working hard to keep you moving. Your blood vessels dilate to accommodate the increased blood flow, and this can sometimes cause fluid to accumulate in the extremities, including your hands.
Because your hands are farther away from your heart, gravity can make it harder for blood to return from your hands to your upper body, leading to swelling.
2. Fluid Retention
Exercise, especially intense exercise like running, can cause your body to retain fluid. This is your body’s way of trying to maintain hydration and protect your muscles from injury. However, the fluid may not always be evenly distributed, causing it to pool in areas such as your hands, feet, and legs.
As you run, your body sweats to cool itself down, but your body may hold on to more fluid than usual in response to the increased demand for hydration.
3. Heat and Temperature
Running, especially in hot or humid conditions, causes your body temperature to rise. To cool down, your body increases blood flow to the skin’s surface to release heat.
However, when this heat causes vasodilation (the widening of blood vessels), it can lead to fluid leaking into surrounding tissues. This can cause your hands, fingers, and sometimes even feet to swell up, as your body tries to cool itself down efficiently.
4. Elevation of Arms
If you’re running with your arms held down at your sides or not actively moving them, your hands may swell more due to poor circulation. When your arms are held lower than your heart (as they naturally are during a run), gravity can hinder the return of blood from your hands back to your upper body.
Raising your arms occasionally or swinging them during your run can help to keep the blood circulating and reduce the amount of swelling in your hands.
5. Salt Imbalance
During a run, especially if you’re sweating heavily, you lose salt and electrolytes. If your salt levels become unbalanced, it can cause your body to retain more water.
This fluid retention can contribute to swelling in various parts of the body, including the hands. It’s important to maintain electrolyte levels, particularly when running in hot conditions or for long distances.
Taking in energy gels with electrolytes or salt tablets during long runs can help you salt levels balanced.
6. Tight Gear or Accessories
If you’re wearing tight-fitting gear such as a watch, rings, or bracelets, these can restrict blood flow and contribute to swelling in the hands. The compression caused by accessories can make it more difficult for your circulatory system to return blood from your hands to your heart, leading to swelling.
Consider wearing looser clothing and accessories when you run to allow better circulation.
How to Prevent or Reduce Hand Swelling
If you’ve noticed that your hands swell when you run, here are a few tips to help manage or prevent the swelling:
- Hydrate Properly: Make sure you’re drinking enough water before, during, and after your run. If you’re running for a long duration or in hot weather, consider drinking an electrolyte drink to replenish lost salts.
- Elevate Your Arms: Swing your arms actively while running or occasionally raise them above your heart to help promote circulation and reduce fluid buildup in your hands.
- Avoid Tight Gear: Make sure any rings, watches, or other accessories aren’t too tight around your wrists or hands. This can help prevent any unnecessary constriction that may limit circulation.
- Dress for the Weather: When running in hot weather or humid conditions, wear lightweight, breathable clothing to help regulate your body temperature and minimize swelling.
- Stretch and Move: Take breaks if you’re running for long periods and move your arms and hands regularly to keep the blood flowing.
When Does Hand Swelling Require Medical Attention?
While occasional hand swelling during a run is usually harmless, there are a few situations where you should seek medical attention:
- If the swelling is severe or sudden
- If it’s accompanied by pain, numbness, or tingling
- If you notice swelling in other areas like your legs or face
- If swelling persists after your run and doesn’t go away with rest
These could be signs of an underlying condition that may require medical attention, such as poor circulation, an electrolyte imbalance, or more serious cardiovascular issues.
Final Thoughts from a Running Coach
Hand swelling during a run is usually a temporary and manageable condition caused by increased blood flow, fluid retention, heat, and circulation issues. With some simple adjustments like staying hydrated, adjusting your gear, and moving your arms more actively, you can reduce or prevent the swelling.
If you experience persistent or severe symptoms, it’s always a good idea to consult a healthcare professional to rule out any underlying health concerns.
More Common Running Questions
- Why Am I So Tired After Long Runs?
- How Do I Deal With Post-Run Muscle Soreness?
- What If I Can’t Finish a Race?
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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