Many runners experience swelling of their hands--and sometimes their fingers, legs and feet--when they run, either outside or on the treadmill. Longer runs usually are more likely to produce swelling in the hands, and the swelling can be uncomfortable, especially if you are wearing a watch, heart rate monitor or rings.
Symptoms
Swollen hands become bloated and can change color to red, white or bright pink, depending on your natural skin tone. There usually is little pain, but there can be a feeling of the skin stretching to accommodate the swelling. Usually swelling is minor; hands should not grow to twice their normal size, for example. If this happens, see your doctor as soon as possible.
Effects
The swelling of hands while running has no known harmful effects, and it usually is not a sign of an underlying problem as long as it happens only during running or other types of exercise. For most runners, the only effect is temporary discomfort.
Causes
There are several possible causes of swollen hands, including increased blood and fluid flow to muscles and appendages as a result of an increased heart rate, which helps the muscles contract and move efficiently. Other causes might include dehydration, running outside during high temperatures, and fluid retention as a result of a high-salt diet.
Solutions
If you are bothered by swollen hands, you can take a five- to 10-minute break from running to do arm circles or bicep curls in order to increase blood and fluid flow, or you can do arm circles while running. Staying hydrated also can decrease the chance of swollen hands while running. You can drink water or a sports drink with electrolytes to stay hydrated. The swelling should go down after the run is over and the heart rate returns to normal.
Prevention
In order to prevent swollen hands, try to run with your hands above heart-level, and keep drinking fluids during the run. Avoid running outdoors in high temperatures; run outdoors in the mornings or late evenings during the summer, or run on a treadmill indoors. Remove rings, bracelets or watches before you run.
