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Can I at least do it until I need glasses?
Man SOLVES arm pump for good. One weird trick. DOCTORS HATE HIM!
GAS STATION DICK PILLS.
arms pump up? Loosen your hands, wrists, elbows, shoulders...bend more at the waste (less at the knees...or at least bend at the waste before you bend at the knees), so you aren't holding yourself on the bike with your hands under acceleration...and breath!
It's not easy to overcome...but everyone gets it for the same reason (even pros) from riding tight and holding their breath...
(Unless there is a legit medical issue and you get arm pump from just riding down the road at a super slow pace).
Arm pump debate is about like an oil debate. EVERYBODY has an opinion on what works.
For me, High Intensity intervals (Bike or Concept 2) and a lot of seat time.
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Apparently, everyone just wants a quick snake oil fix rather than going to the root of the issue. Great post dude, spot on.
1) Getting of the 450f that i had no business being on (Vet) and buying a 250f...............Arm pump gone. (Kinda serious though)
2) Also........ride more and get fit, our bodies are truly amazing at adapting to work by guess what ?????? WORKING
If you can only ride once a week then option #1 is the answer. Plus whiskey on a 250f is kinda anemic vs 450.
Thank you!
My 2 cents here.
Number 1 cause of arm pump in SX/MX is the DEATH GRIP.
Remedies that actually work
Stretch the forearm muscles, proper suspension set up so you won't need to death grip, relax the grip in the air if you mentally can't do it on the straights and eat your fruits and vegetables.
I do cardio and strength training at minimum of 3 times a week depending on my work schedule.
As for me with supplements:
I take/drink about 45 mins before riding/practicing and racing is Beet Root powder mixed with L-Citrulline and Power ATP (a buffered creatine with Lion's Mane) None of these products are listed as a PED and not a prohibited substances by WADA
Beet root and L-Citrulline both create Nitric Oxide and dilate the blood vessels for better blood flow. Beet root also improves oxygen deliver to the blood.
Look up Beet Root and L-Citrulline benefits, there are short articles on them.
If you do not have the option to ride a lot, something like a Concept 2 rowing machine could be your enemy (during training) and your best friend during riding.
Two or three times a week a session of 40 minutes and I hardly ever have arm pump. Only minimal after winter stop, but not at all during rinding season.
The only thing I remember was...the rougher the track, the more likely I'd pump up. On rough tracks I always had to slow down and really watch the lines. Then, it seemed to go away or at least be manageable. Nothing was worse than getting badly pumped up to the point I couldn't even operate the clutch or barely control the bars. It was almost dangerous to be on the bike at that point. Frigging whiskey throttle was really hard to stop at times.
Im the same, if rear rebound is to fast its armpump/hand cramp right away. KTM OEM rebound valving with heavier springs is catastrophic. Husqvarna much better.
Didn't work for me. Results seem to be mixed....
The biggest thing for me by far was racing harescrambles. Riding more/longer obviously has big training benefits, but the effort/energy management that you're forced to learn is a gamechanger. And then with practice rides, I'll simulate a harescramble race at least once.
The riding days are also so much better with less overall time spent during the day and more time on the bike, which sometimes that in itself opens up more days of riding when you're short on time for other stuff in life.
Everyone who complains about arm pump tries all these weird solutions but none of them ever try to strengthen their forearms. Makes me confused every time.
Or ride more than 1x a week...
i jackoff really really hard om the starting line. get some weird looks but great at relieving the tension.
I just bust open a can of spinach works everytime look at the instant results.
Pit Row
Arm pump is not from a weak muscle so strengthening the forearm will not eliminate the problem.
I do get arm pump from time to time from riding tight whether it be a suspension issue or not being comfortable on the bike because of nervousness. I typically just try to relax but if I am too far gone, I head to the pit and clear my mind and stretch.
I used to pop aspirin and live on bananas the day of the race. Can't recall if it ever did any good.
please enlighten us on the science supporting your opening sentence...
I used to suffer with the dreaded arm pump when I raced. If I rode 3 days a week it wasn't as bad. Which means mental right?
My first real trainer would never let us do exercises that would cause arm pump , to stop it from being worst.
Now my son races at a pro level. Arm pump is bad for him too.
My family has massive forearms. I am constantly telling him not to work anything that could make them bigger.
I think there is some genetics too it as well as mental etc.
The pain and fatigue from arm pump is when the forearm muscles are so full of blood that it hurts and there is loss of dexterity in the hands. If you strengthen your forearm your forearm will grow in size increasing volume of the forearm and decreasing the pressure in your forearm with the same volume of blood.
If you've ever had a lay off from working out even just a specific exercise, the first time you do that exercise the muscle gets very fatigued and pumped with blood. But with each successive workout the muscle handles the stress better and better. The forearms aren't any different. To be fair I've never had arm pump before and there's probably people who are predisposed to getting arm pump but that doesn't change the fact that a stronger muscle can handle more stress over time versus a weaker muscle. If you struggle with arm pump, get stronger forearms.
I had a great chiropractor several decades ago that treated me for swollen and cramped trapezius muscles in my neck and shoulders after multiple whiplash injuries from car crashes. He said to get them to let go and loosen up he had to "fatigue" the muscles prior to any other treatment. It was done with a EStim machine for 15 minutes to start each session. It was very successful and I still do the Estim at home nearly every morning to keep the group loose and flexible.
Started having Lumbar lock up and spasms too around 2014 and started hitting that group with the home EStim and a Shiatsu home back massager and it works great. I used to have terrible arm pump and for years have been working with a spring-loaded hand grip strength exerciser daily even when not riding often as well as the arm curls - not talking about building bulk like a body builder- just lighter weights and minimal reps somewhat frequently when I have time. It's been years since I had arm pump when racing or just riding for fun. Bottom line for me is just maintaining minimal baseline strength and flexibility whether riding or not prevents arm pump.
This thread was gold lol.
On another note, I never knew there were so many medical doctors on this forum, pretty cool!
You've never had arm pump? Ever?!
Or guys who've never had arm pump but know EXACTLY why it happens and how to fix it lol
"stronger" or bigger forearms is my favorite suggestion. That's not going to help most guys who suffer from it.
Once for like half a moto to be completely honest. But no I never get arm pump, ever. I can induce a forearm pump in a gym lifting weights but it never happens to me riding.
How would weaker forearms help reduce forearm fatigue? How would weaker forearms clear metabolic byproducts faster? Why would being weaker ever be better for an athlete? If you spent half this effort you spend complaining and had a dedicated workout for your forearms I think you wouldn't get arm pump anymore.
Did I say I get arm pump? Did I call you out specifically? Good Lord man, give it a rest.
Guess you do have it ALL figured out.
Skinny/weak guys get arm pump, incredibly fit professional racers get arm pump, and jacked up gym rats get arm pump. The outcome is the same, but the cause is different for each. So there isn't a single way to cure it. It's that simple.
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