I wear at least three rings every day—wedding and engagement bands, and an Oura ring as a fitness/recovery tracker. But in the summer, I often find myself taking them off before I go for a run. If I don’t, sometimes they’ll be stuck. This is a common problem, especially in hot weather. Here's what's going on, and what you can do about it.
Oura Ring 5 - Gold - Size 8 $499.00 at Amazon Get Deal Get Deal $499.00 at AmazonWhy your hands swell after you exercise
It’s normal for your fingers to change size throughout the day. Scientists have noted that our hands swell slightly overnight, and that this swelling resolves over the course of the day. By afternoon, our hands are back to what you might call their normal size. Because of this, you may be more likely to notice swollen fingers after morning runs than afternoon or evening runs.
Hot weather can result in swelling
Just as our heat response increases blood flow, so does exercise. Even in weather that’s not too hot, the increase in blood flow can result in more fluid entering the hands and fingers. The swinging of our arms that happens when running or walking may also be a factor; this and gravity both contribute to moving fluid toward our hands while also impeding its path back up.
Electrolytes may be a factor
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.
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“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.” In other words, it goes away on its own after the workout.
Hold your hands above your head, and massage the fingers from fingertip to palm.
Make sure nothing is restricting the flow of blood to and from your hands. Consider loosening your watch or adjusting your backpack straps if you are running or hiking with a pack.
How to prevent your fingers from swelling when you run or walk
Remove your rings (and anything else you wear on your hands) before running. If you’re the kind of person to never leave the house without your wedding band, consider a silicone ring for when you’re exercising.
Consider the time of day you run. Evenings may be best, since the weather is cooler and you don’t already have that morning swelling we talked about.
That said, if your finger swelling is just the normal kind triggered by exercise—and not a result of a more serious medical condition—then it may simply help to know it’s common and it will go down after your workout. If you wear a pack or running belt, consider keeping a carabiner on it to carry your rings in case you forget to leave them at home.
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