Melanie Jonker received these suggestions to combat swollen hands when walking:
- Remove your rings prior to a walk. Loosen your wristwatch strap and elastic sleeves.
- Carry a walking stick and switch hands while you walk.
- Carry a small object to grip lightly from time to time as you walk: a small foam pad, rubber ball, map, or flashlight.
- Do an occasional arm circle.
- Don't clench your hands, keep them relaxed and slightly open. Every so often, stretch all of your fingers out for a few seconds and then make a fist. Repeat this several times. Or sort of "play the piano or accordion," with your fingers only.
- Racewalking coach Bonnie Stein of Acewalker.com recommends using correct arm motion with your arm bent at almost a 90 degree angle and swinging back and forth from a relaxed shoulder, rather than opening and closing the arm at the elbow.
- Play stick-em-up: rest your hands on top of your head for a few seconds to get them above the level of your heart.
- Whenever you are sweating, take care in balancing your water and salt intake. Drink sports drink after the first hour. When possible, weigh yourself before, during, and after your walk so you can see whether you are drinking too much or too little. Your weight should remain the same. .
Drinking Guidelines for Distance Walkers
Back > Causes of Swollen Hands
Source: Melanie Jonker, originally published 04/19/1998
Reference: Bonnie Stein M.Ed. is a racewalking instructor and Certified Personal Training Specialist based in the Tampa Bay area of Florida.