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Technique
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Comments
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Accessory (backpack and clothing) considerations
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Loose, non-constricting clothing should be worn to allow unrestricted blood flow. Bra straps and shirt sleeves that are tight-fitting should be avoided. If a backpack is being worn, the shoulder straps should be adjusted so that the pack is tension-free and comfortably lies on the back.
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Arm engagement
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Make a conscious effort that the arms are moving. If the hands are kept on the side of the body or holding onto the backpack strap, there is minimal movement of the arms. Hiking poles increase movement and bending of not only the arms, but also the fingers, hands, and shoulders; therefore, using hiking poles may prevent hand swelling by continually engaging the upper extremity.
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Electrolyte replacement
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Isotonic drinks that contain sodium (www.gatorade.com) is a safe approach to liquid rehydration during hiking and walking. Electrolyte drink tablets that dissolve in water (www.nuunlife.com) can also be used. Electrolyte replacement can also be achieved with supplements such as gel packs and gummies (www.saltstick.com).
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Glove wearing
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Snugly fitting, but not too tight, compression gloves may reduce hand swelling--especially in for those individuals with recurrent hiking-related or walking-associated POTASH. Depending on the season and ambient temperature, either a light pair of gloves with moisture-wicking fabric (for the summer and warmer climates) or a heavier pair of gloves (for the winter and colder climates) should be considered.
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Hand exercises
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These may help to avoid hand swelling; in addition, if swollen hands have developed, they may aid in expediting the resolution of the swelling. Initially raising the arms above the head; then either massage each finger (from the fingertip to the hand) or wiggle and clench the finger or both.
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Pressure relief intervention
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If a heavy backpack is being carried, constricting pressure from the straps can cause swelling of the underlying shoulder and arms. This can be relieved by placing the thumb of each hand beneath the ipsilateral strap of the backpack, lifting the pack off of the shoulders, and keeping the pack elevated from the back until the swelling has gone down.
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