Hiking

The weather is great and outside activities are in full swing. I love hiking so off we went this weekend, water and snacks packed.  Along the hike my husband asks why his fingers were swollen. There are a few factors at play.  Hydration, Increased blood flow, hot weather and elevation.  Below explains why these happen:

Fluid retention: When you hike for an extended period, your body may retain fluid, leading to swelling in various parts, including the fingers. This happens because your body tries to compensate for the increased physical activity and potential dehydration by retaining water.

Increased blood flow: During physical activity like hiking, blood flow to your extremities, including the fingers, increases to supply oxygen and nutrients to the muscles. This increased blood flow can cause temporary swelling.

Heat and humidity: Hiking often involves exposure to hot and humid environments, which can contribute to fluid retention and increased swelling in the fingers.

Elevation changes: If you hike at higher altitudes, the change in air pressure can affect the fluid balance in your body, leading to swelling in various areas, including the fingers.

To help reduce finger swelling during hiking, consider the following tips:

• Stay hydrated: Drink required amount of water before, during, and after your hike to stay hydrated. An important note to consider is electrolytes may be needed as well to be added to your water.  The body needs to keep itself in homeostasis (balance) in many ways, and one of the keyways is through electrolytes (minerals).
• Warm up to allow muscles and joints to get ready to work. This will allow for a gradual increase in blood flow and lubrication of joints.  Also take breaks, and elevate your hands to allow for better blood circulation to help reduce swelling.
• Gear up appropriately: Wear a hat, light coloured clothing, and sunscreen to all help against the sun related issues. 
• Gradual acclimatization: If you’re hiking at high altitudes, allow your body time to acclimatize to the change in pressure by gradually ascending and taking rest days. Start with easier hikes and gradually increase as the season goes on.

There is actually one more way to help alleviate the swelling in your fingers and enhance your hike. Give trekking/hiking poles a try, here are the benefits: 

1. Improved stability and balance by providing additional points of contact with the ground, increasing stability and balance, especially on uneven or challenging terrain. 
2. Reduced impact on joints by absorbing some of the impact and stress on joints, particularly in the knees and ankles, by distributing the load more evenly between your upper and lower body. This can be particularly beneficial during descents or when carrying heavy backpacks.
3. Increased endurance and reduced fatigue by engaging the muscles in your arms, shoulders, and upper body, effectively distributing the workload and reducing fatigue in your legs. By sharing the effort, you can conserve energy and maintain a steadier pace, allowing for longer distances and more challenging trails.
4. Enhanced propulsion and speed by being able to push off the ground and propel yourself forward more efficiently. 
5. Improved posture and spinal alignment by encouraging an upright posture and proper spinal alignment while hiking. By engaging your core muscles and providing support, they can help alleviate strain on your back, neck, and shoulders, reducing discomfort and promoting better alignment throughout your body.
6. Emergency support and multi-purpose use: Hiking poles can serve as useful tools in emergency situations. They can be used to create makeshift shelters, probe unknown terrain, defend against wildlife, or assist in river crossings. Injured hikers can also use them as crutches or splints in case of a sprain or fracture.

Follow DEEM Health on Facebook,
www.deemhealth.ca,
or contact info@deemhealth.ca
672-572-1690