Posts
74
Joined
8/17/2015
Location
Encinitas, CA
US
Edited Date/Time
8/22/2015 3:35pm
I have read many good comments on arm pump and potential answers, however considering arm pump is 100% related to the anatomy, there is no one answer for everyone. First understand, arm pump isn't a blood flow issue, it is a blood containment issue. Here is the answer. Some riders never get arm pump. Some do, but can train their way out of it and some can't seem to do anything about it. Some of the best riders in the world get chronic arm pump. The reason? The fascia surrounding the forearm flexor bundle muscles is tighter on some people than it is on others. Take Chad Reed, a rider I have worked with on several occasions. Chad has never got arm pump. This is a testament to his anatomy. His fascia isn't as constricting as those who get arm pump, but can train their way out of it. For the people who have such tight fascia that they can't train their way out of it, they need a fascial release. Surgery is an option, as the fascia is cut allowing for the blood to flow into the muscles without constriction. The only issue with this surgery is it only lasts one season, then the pump is worse than it was before the surgery. The answer I choose to promote is a device called the 4Arm Strong. The 4Arm Strong is a self therapy device that expands the fascia allowing for the forearm flexor bundle muscles to contain the blood generated by the energy it requires to twist the throttle and pull on the handle bars, with less or no constriction. Riders all over the world as already using it. Matt Goerke just won the MX1 Canadian National Championship with the help of a 4Arm Strong. Something the MX world should see www.4arm-strong.com
The Shop
Never used to get armpump as a kid. Then once I turned 15 it became a problem.
Pit Row
I'm no "expert", I was nothing more than a lowly medic, but I do have a pretty good understanding of anatomy at this level... I think it comes down to a few factors already stated here, but there is also the individual variation with all of us, and I do believe the biggest factor is how much elasticity your fascia give you. That is once you take training out as a factor.
Someone needs to do a study, take measurements of a riders forearms (circumference about every 2" from elbow to wrist) both before and directly after a moto, and take down how bad they feel their arm pump is, I bet you that the guys with less arm pump will have greater swelling ratio due to the larger space not restricting flow. I was at a track on the weekend that puts their ride band on your wrist before you leave the register, I remember telling the girl to make sure it's loose because my arms really swell up. It was loose before I practiced and as I was leaving the track it was pretty snug.
I rarely get arm pump, doesn't matter if it's a hard pack track or deep sand, or if I'm at "race pace" or not.
Big fore arms are not beneficial in this sport, and the bigger they are the tighter they will get.
I believe the best program for MX is limited heavy weights (but not ignoring them), and lots of higher intensity cardio, which sounds like crap but it is possible to make it fun. I'll do heavy weights one day a week, two days a week it's good cardio, typically mountain biking and insanity for me, we practice on saturdays, race sundays so I get two days a week of "rest", but Monday is bike maintenance and Friday I drive to the track. At my Vet30 pace I don't drop off, and typically still pushing right to the checkers wishing the race was still a few laps longer.
Cardio is what preps your system for removing all that CO2 and lactic acid out.
I used to get pump when I was still really learning how to ride (I started to take it more serious at 24 or so) but as my style has changed, I had it less and less and then I figured out what type of training works for me, however I have a natural ability for endurance type activities even though I'm an "endomorph".
There is nothing wrong with training your forearms or any other part of your body. The better muscle tone, flexibility and endurance you have the better your balance, consistency and speed will be on the bike and the more laps you can run at your best pace.
My observation from racing as an amateur is that most of us amateurs are barely in physical shape to complete the typical 5 lap motos at the local track. Rarely do I see guys who are truly fit have recurring arm-pump issues.
This isn't rocket science, and it certainly is not plumbing.
Have you done a study of proper technique on an off-road motorcycle?
It has been my personal observation that you want to pull on the handlebars as little as possible.
In fact, riding motocross should be done with the larger muscles in the legs and transitioning your weight with the core area of the body. Weight transfers and anticipating the terrain and throttle/brake input serve a skilled rider to lessen the load on his arms.
"Riding tight" is a term you hear all the time... People use it in different ways, but often guys mean they were gripping the bars and trying to muscle the bike around with their arms.
That's why you often hear it like this: "I was riding tight and I pumped up..."
You're right up there with homeopathy, faith-healers, accu-puncture, magnetic jewelry and all of the other alternative "medicine" BS in my opinion until you produce some good independent evidence that supports your claims.
By the way, anecdotes and testamonials are not good evidence for medical claims.
Pills, strange drinks and screw-jack contraptions won't cure arm-pump.
Fitness, hydration and good technique will.
Mike Brown has had arm pump issues forever and rides really far back, always pulling on his arms. And for any tall dudes, if you're like me, as soon as my knees got way above the seat, that fucked my arm pump situation up also.
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