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Joined
5/10/2021
Location
Rome, NY, USA
How to get rid of it!!! First race this weekend and was running 11th outta 40 but dropped down due to tired ness. Also was running top pack in 125 but had arm
Pump later ..I have the speed to do good but can not not get tired from
Arm pump. Help!
Pump later ..I have the speed to do good but can not not get tired from
Arm pump. Help!
I personally dealt with diagnosed Chronic Exertional Compartment Syndrome in both my arms and legs and feel like I have a reasonable handle on the issue. During all my research I was left with the distinct impression that fascia release surgery never works in the long term, at best you might get a couple of years relief before issues flare up again. On top of that it is quite a risky surgery unless you get a surgeon who has performed it many times, there is a lot of precision required and any mistake can cost you feeling or control of your foot or hand.
I wanted a more permanent result so researched many other avenues. One that showed potential was a Dr in the US that was trialing a method of stretching the muscle fascia by injecting botox underneath the fascia. I was intrigued but the cost of flying to the states and undergoing that treatment long term was just too much, but I thought the idea of stretching the fascia was interesting. I dove down the rabbit hole again and found some interesting research by Camilla Nordin among others which indicated that it should be possible to increase fascia elasticity through supplementation of Methylsulfonylmethane, Collagen, and vitamin C. Although it's not directly stretching the fascia it should have a similar effect under muscle expansion conditions.
I started taking those supplements in high doses (among others) and committed to regular foam rolling, stretching etc. It's been a pretty remarkable turnaround, I spent 7+ years not able to do any of the sport I used to, and now I'm back. I'm not perfect, but I've gone from having rock solid calves and numb feet after walking a few hundred meters to now running 15kms. I had to ride small displacement bikes for years and eventually sold them because I couldn't do more than a minute of riding before I had no arm control, I recently borrowed a 450 and did a 50km ride at a pretty good pace and I didn't have to stop even once. Such a massive difference I almost can't believe it. Anyway, over the last 18 months as I've been going through this change I've wondered many times if this could help motocross riders who suffer badly from arm pump.
The Shop
Luxon 4-Post Bar Mounts
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DeCal Works Huge Plastic Inventory of UFO and Polisport kits.
Also loosen the grip, notice its a problem when you nerves are up and trying extra hard.
On a serious note do the following: 1) seat time is paramount, 2) forearm stretching before riding, 3) proper hydration, 4) grip with your feet/knees 5) Stay fit and eat a decent diet
Off the bike you can work on core strength and a lot of balance drills, as being more coordinated and balanced off the bike will only help on the bike as well.
On your way to the track get pretty serious on working your forearms with your thumbs on the way to the track and you will be amazed at the improvement.
-Softer, larger-diameter grips
-Higher levers
-Flatter bar bend (less sweep)
For example by with gripping with your feet and knees, Balance on the footpegs = lean forward while accelerating, lean back while braking so that the force goes in the legs, not arms. Keep the legs and back almost straight and hip bent forward, elbows up. Not the other way around. Release the grip to let the blood flow. Also breathe. And practise alot of course.
One time I applied some plastic shine on the bike with silicone in it. The bike slipped around and I got arm pump immediately. So I prefer it to look a bit rough instead..
Arm pump happens because you’re holding on too tight.
Breath! Breath! Breath! (you are likely holding your breath...or at least not breathing correctly...steady consistent breaths the entire time you are riding).
Perfect your Technique...stand more, ride loose, toes pointed in, grip with your knees, knees behind toes, bend at the waste, elbows up
Hydrate
Unless you get arm pump cruising through the pits on the way to the start line, it's almost always one or more of those things. And special grips, different bars, different bar mounts, won't fix it.
Or, try to relax and get plenty of potassium and electrolytes. What’s your race day Diet look like? I bet you’re not eating enough bananas oranges and jerky.
Don’t hold on so hard and play with grip size like mentioned above. Moving to full waffle along with some other changes I mentioned helped me a lot
Pit Row
The only times I would get arm pump was when I was not in good enough shape. Not being in good enough shape makes you hold on too tight with your arms.
Riding a lot will cure arm pump...unless your bike suspension is not set up properly for you. All the other 'tricks' are just that. Ride.
600-800 mg Ibuprofen.
1 if these the day before and the day of the event.
https://www.walmart.com/ip/Spring-Valley-Calcium-Magnesium-Zinc-plus-Vi… $5.94
Drink a gallon of distilled water the day before, or until you piss clear.
Seat time is overated.
I’ve followed all the usual suggestions. Seat time, cardio, ibuprofen, hydrate
The only that helps is being comfortable. I could be in prime Lance Armstrong shape but if I went out and tried to force it I’d still get wicked arm pump. It had me bumfuzzled cause I could go play ride and never get an inkling of it. Come race time, RIP the functioning of my hands.
Also pace your self. You don’t go out and sprint the first 500 metres in marathon it’s the same in a bike race.
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