A tough, lengthy hike is a tremendous workout, though many who make such treks regularly are thinking more of wilderness scenery, adventure and solitude than cardiovascular benefits. But the rigors of long day hikes or extended backpacking often result in stresses to the body, from jammed or twisted ankles to dehydration and simple fatigue. Some hikers notice a swelling of their hands and fingers during and after big walks, a condition normally temporary and no cause for alarm -- and one that often can be diminished or avoided altogether.
Causes
The causes for swollen hands after hiking and other exertion aren't always entirely clear. Writing on the Mayo Clinic's website, Edward R. Laskowski, M.D., points to possibilities like the widening of blood vessels in the hands to compensate for reduced blood flow to the extremities during physical exercise; to the body's natural mechanism for shedding heat from muscle activity; and to more rare instances of unusually low sodium levels, a condition known as hyponatremia. Sometimes, it may simply be due to gravity, with the hands swinging low for hours, or to limitations of circulation due to overtightened pack straps, watches, jewelry or clothing.
Manifestation
Often, hikers notice only swollen fingers after an extended walk, while other extremities may be similarly distended. Indeed, the phenomenon may occur with any prolonged, strenuous exercise, whether it's in the backcountry or the gym. It may persist for a while, even after the day's hiking is concluded.
Trekking Poles
Some people find the use of telescopic trekking poles -- or old-fashioned walking staffs -- to be a good solution to the problem of swollen fingers. Whether it's the different position of the arms and hands when using these support aids, or some more general improvement of circulation, the poles sometimes diminish or entirely alleviate the issue. They have the added benefit of reducing the burden of pack-wielding and rough walking on the back and legs, and can also serve as critical bolsters to balance when hikers are fording a stream, descending a steep slope or crossing a talus field. When using a pair of trekking poles, play around with their length to determine the best arm angle for your personal style. Often, they feel best when set so that the elbow bends at roughly 90 degrees; ascending or descending slopes usually requires shortening and lengthening the poles, respectively.
Other Treatments
Loosening watchbands or removing watches, bracelets and rings altogether may also reduce the incidence of swelling; having your wrists free and clear in general can make you more comfortable during a lengthy hike. Adjusting the tension on your backpack straps may help if excessive tightness is affecting blood flow in the arms.
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