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I think the cardio worked more than anything else. I think it just helps the body pump blood the way it needs to when under stress like riding. I went from doing 3 laps and feeling arm pump after 2 and having to pull off to doing a 30 min moto in a matter of a couple of weeks after starting my cardio. I get tired physically before I experience arm pump now.
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Another thing that's been beneficial is deep tissue massage. It hurts like hell but it sure feels better for awhile. Luckily for me my girlfriend is a massage therapist and can do it when needed. :D
Lift weights in general. Be sure to do both normal wrist curls and reverse. For wrist curls I've been told to do 12 reps plus for 3 or 4 sets.
Also, I do 2 types of grip exercises while driving.
1) Sets of 150 reps with one of those hand grip things or just do it for 2 miles while driving so you don't even have to count. Just watch the odometer. This works your fingers but not your thumb.
2) Sets of 150 reps with a 1 Lb Stress ball filled with sand and buck shot. It's by Gravity Gripp. This works your grip overall including your thumb.
I do sets while driving, and also do a light set (not to failure) on the way to the track.
If I don't, then the first session out I'll get arm pump. If I do, then no arm pump, or maybe just slight. After the first session, I can ride at 100% for 50 minute sessions at Pala.
Keep your weight centered on the bike so you'r not pushing or pulling on the bars. This allows you to lessen your grip automatically.
Learn when you can relax your grip. For sure when you're in the air, but most of the time when I get arm pump, I really just need to relax my grip and pay attention to where my weight is centered on the bike.
And......
Nothing takes the place of seat time.
Hope this helps.
Long deep breaths-in your nose out your mouth. (Even if you think you do this, you probably don't....)
Ride more.
Relax.
Masturbation though is really the only cure.
Pit Row
if the palm is loose and bunches up, i struggle with grip and i think that worsens arm pump. i start to concentrate on how shitty the feel is at the bars and i tense up and overcompensate my grip.
i now wear TLD GP air and TLD SE Pro gloves. these gloves have a very thin palm material and its the tightest fitting love in the palm area that i have found. ive tried a decent amount of gloves and these are the best for me. the worst have been the Deft Family gloves, the only pair of gloves that have given me blisters since ive started riding. i used them once at the track and that was that, gave them away for free.
everyone is going to be different, so maybe tight fitting gloves wont work for you, but i can only offer an opinion on what works for me
1. Previous injuries that you DID NOT properly recover from due to cutting rehab short.
2. Decrease mobility in thoracic spine.
a. T-4 syndrome. lack of rotation at this segment in one study showed that it may contribute to tennis elbow which could also contribute to arm pump.
b. Loss of extension in thoracic spine. Causes more work at the neck by having to use it more to look up fatiguing your neck muscles contributing to arm pump.
3. Instability in one or both shoulders. Causes tightness in shoulder muscles trying to create stability resulting in possible arm pump.
4. Inability to activate core while independently moving hips and or thoracic spine. Will place more stress on shoulders which could cause arm pump.
5. Weak glute muscles. Causes low back to work more resulting in early fatigue leading to excessive pulling of arms which could cause arm pump.
6. True compartment syndrome. Only way to tell is by inserting a needle in your forearm right after riding to check pressure.
These are just a few things that I see every weekend while assessing riders who come to me with the same question.
- The most important single thing to keep from having armpump is to do a lot of quality practicing on the bike. Like 3 or 4 days per week and racing on the weekends. Or at least as much riding as you possibly can.
- Next is riding and racing with a smooth riding style, flowing with the bike, working with the bike and not riding tight and fighting the bike.
- Riders who are having arm pump problems should do more cardio and less lifting of weights.
- Don’t do your forearm exercises too hard. You don’t want to make the muscles too tight. Just give them a moderate workout.
- A lot of stretching and massage of the forearms is also good.
- A relaxed mind free of anxiety, stress and tension is also very helpful. Have fun with it and relax as much as possible.
- Ride with a low center of gravity. Use your legs to hold onto the bike as much as possible and relax your arms and hands as much as possible. A lot of riding time allows you to be able to do this.
- Make sure you are using all the proper techniques.
Give it sometime. I hope this helps.
See free previews of my Motocross Technique and Training DVDs at: www.motocrossdvds.com
More ways to Eliminate Armpump
The way most people train their forearms will cause more armpump. Over the years I have developed a forearm exercise combo that gives the forearms more strength and endurance which eliminates armpump. It's done with dumbbells both standing or sitting and laying down with arms straight up like you just completed a dumbbell bench press. There are 3 exercise standing or sitting and 2 exercises laying. They are all done with arms straight. Start out with 15 reps on each of the 5 exercises. Always have your hands positioned like you were holding a barbell.
With weight hanging at your sides a little in front.
1. Curl wrist back and forward.
2. Move wrist side to side, lowering and raising each end of the dumbbells.
3. Open and close hands as far as possible without dropping dumbbells.
Then with weights above you while laying down:
4. Curl wrist back and forward.
5. Move wrist side to side, lowering and raising each end of the dumbbells.
Start out with 2 sets fairly light. Do 3 times a week. After 2 weeks do 3 sets and increase weight gradually.
If you want to learn exactly how to do this and many other moto exercises and training routines get my new MX Conditioning 2 DVD. See a free preview and order or Stream online: http://www.gsmxs.com/featured/motocross-conditioning-2-dvd-39-95
2). Grip bike with knees more.
3). Breathe
4). Stay away from exercises that teach your arm muscles to inflate with blood ie. Weights etc.
5). Ride ride ride.
6). Ride a 4 stroke.
I also had used a grip on the left side of the bar that rolled back and fourth just a tad. Some one gave it to me and I threw it on there and noticed a difference right off the bat.
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