Survivalist Pro
Survivalist Pro
Photo: RODNAE Productions
During exercise, blood is preferentially shunted to more active muscles. In running the blood flow is high in the legs and less in the upper extremities, which may also explain the numbness as less blood is available for the hands and fingers.
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Read More »When I run long distances, 20 miles or more, my hands go numb. Not only is it painful and distracting while I run, but I can't even get my gel packages open. Am I having wrist issues, or could my running form be causing it? - Yvette Hand numbness occurs in some runners, routinely in some. I have seen this at the marathon finish line and I have personally experienced it during long skates, but not to the extent you are describing. Of interest, I have not had problems with numbness while Nordic skiing, which involves arm work and repetitive hand contractions as the pole is re-gripped with each pole plant. There is not much in the literature to explain the problem. The usual cause is probably related to blood flow and hand tissue swelling affecting the nerves. Pain associated with the numbness adds to the possibilities. The hands and feet contain a large network or plexus of small blood vessels. These vessels open up and close down to change the amount of blood flow through the hands, possibly to help with heat transfer. During long runs, the vessels may leak fluid into the surrounding tissue, causing swelling that may cause numbness by affecting the nerves. Swinging the hands may accentuate the fluid leak by “holding” the fluid in the extravascular space. During exercise, blood is preferentially shunted to more active muscles. In running the blood flow is high in the legs and less in the upper extremities, which may also explain the numbness as less blood is available for the hands and fingers. You might try running with a small soft ball or cylinder in each hand and squeezing regularly to “pump” the fluid out of the hands. There are medical conditions that may present with numbness and pain in the hands. Raynaud’s syndrome is an exaggerated response to cold that constricts the blood flow to the finger and can be very painful. This would be rare on warm days. I remember red, white, and blue as the skin changes color with the vasoconstriction and pain. Carpal tunnel syndrome occurs with the median nerve is compressed as it courses through the carpal tunnel. Running with your wrist hyperflexed or hyperextend would make this worse. Most people have symptoms at night or when working with the hands and it would be unusual to just have symptoms when running, but “never say never.” Hand swelling can be a sign of exercise associated hyponatremia. If the intravascular sodium level drops, water flows into the cell to equilibrate the solute level on each side of the cell wall. This water leak causes swelling and the hands feel puffy. This can occur when you take in as much or more fluid than you sweat or urinate out. In studies at Boston and London Marathons, a little over 10% of tested runners had lower than normal sodium levels although most were asymptomatic. If you take in a lot of fluid during your runs and you are not a heavy sweater, you may want to cut back a bit and see if the numbness decreases.
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