Long Walk

I did my weekly long walk today. Nearly 8 miles. The last half-mile was pretty difficult, so I will probably try to keep this 8 mile route for a few weeks.

At the end of my walk I experienced something I had forgotten about from my 20 mile walk a couple of years ago - swollen hands. They became red and fat at about 7 miles. I looked around online and found some answers to my questions.

Causes

Electrolyte imbalance: Electrolytes are the salts in your bloodstream, which must be kept in balance to prevent swelling in the tissues. Sweating without replacing the lost salt can upset this balance. Too much salt can swing you in the opposite direction and still cause swelling. “If you are not taking in adequate electrolytes, the imbalance in salt levels between the blood stream, the cells, and the extracellular spaces essentially results in a trapping of the water in the tissues as the sodium is lost in sweat. The same thing can happen if you are taking in too much salt. For those interested, look up "sodium-potassium pump" in a textbook of physiology to get you started."

Good Hydration: One person's physician said the swelling was a sign of good hydration, i.e., of fluids being carried into the capillaries just beneath the skin to promote cooling. This swelling is more noticeable in the extremities. He didn't think it was anything to worry about.

Centrifugal Force: If you are walking / running properly, the centrifugal force generated by swinging your arms will gradually lead to edema (swelling) in the hands.

Blood Pooling: Swollen fingers/hands are due to blood pooling in the extremities of the body. Blood pooling also occurs in the feet. However, in our legs we have large, efficient muscles that are pretty good at getting the blood pumped back up to the heart. In the hands and fingers, we have smaller muscles that are not as good at getting the blood pumped back up to the heart. So, what you get is numb, tingling, swollen fingers.

Solutions

Keep the hands slightly open. Every so often, stretch them all 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.

Rest your hands on top of your head. "...but might have some effect on your stride, and can be tricky in rough terrain..."

Bend the elbows about 85 degrees - a little tighter than the 90 degree angle you heard about. Now, keep the fists aimed up (but, try not to go above the sternum.) Don't open and close the arm at the elbow joint.

If you do, the opening action of the angle will cause the fist to point down, hence - blood pooling in the fists. Rather, keep the elbow joint locked and swing the arms comfortably from the shoulder joint. Think of the shoulder as your hinge and your arm as a shortened pendulum. Keep the shoulders down and relaxed.
In hot weather, take a buffered salt tablet to help prevent dehydration.

Stay hydrated - drink before, during, and after the walk.

Sports drinks, energy bars and energy gels can provide the electrolyte (salt) balance needed.