Arm pump -_-

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10/8/2018 11:31 PM

after not racing for over 5 odd years thought it would be a wise idea to throw my leg over a hussy 250 and I'll be starting my first race back this sunday coming. Thing is I've been practicing a handful of times and even though i feel good my arm pump doesn't seem to shake off, any tips?

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10/9/2018 12:31 AM

Just need a bit of time i guess.

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10/9/2018 2:05 AM

I get it chronically in my right arm, every single time I ride, about three laps into a race. Only on the right arm as well, have absolutely no idea why but I've tried everything all year to sort it. From more cardio training, less strength training on the arm, using a lacrosse ball, Kinesio tape, more bananas, all sorts.

I've given up any hope of trying to 'fix' it now and just assume it's something I have to deal with, might stop me winning races but at least I can still enjoy riding!

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10/9/2018 2:19 AM

Twigster wrote:

I get it chronically in my right arm, every single time I ride, about three laps into a race. Only on the right arm as well, ...more

https://en.wikipedia.org/wiki/Compartment_syndrome

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10/9/2018 4:04 AM

For me it’s pretty much always from death gripping the bars. If I’m the slightest bit uncomfortable, I’ll hang on for dear life in the chop and my arms are blowing up half a lap in. Sometimes it’s as simple as a couple clicker changes, sometimes it’s all in your head.

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RPM Performance
CT
783

10/9/2018 4:14 AM

Twigster wrote:

I get it chronically in my right arm, every single time I ride, about three laps into a race. Only on the right arm as well, ...more

Might want to have that arm checked

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10/9/2018 4:49 AM

Twigster wrote:

I get it chronically in my right arm, every single time I ride, about three laps into a race. Only on the right arm as well, ...more

NVA57 wrote:

Might want to have that arm checked

Have done, Docs basically tried to palm it off as tennis elbow (I've had surgery on the left arm for that) and said it's nothing to worry about. I'm not the fittest guy on the planet, so I have a long way to go on the cardio side of things which should help and I'm pushing 40 so age is against me as well. wink

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10/9/2018 5:37 AM

Body position. Standing, knees bent, back flat, head over the handle bars.

Ryno has a short Instagram clip explaining this. I'm 100% a believer that most arm pump is 100% related to bad body position.

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Race Bike: 2018 KTM 350SXF

Other Bikes: 1985 CR80R, 1990 CR250R, 1998 PW80, Specialized Fuse Comp 29.

Sold: 2016 YZ250F, 2012 CRF250R

10/9/2018 5:53 AM

Two things that drastically helped me. Lever position. Don't run the levers low. Hold your arms and hands straight out. Open and close your hands (making a fist) Easy peezy right? Now slope your hands down (arms still straight out) feel that pull on the forearm?

Cardio. Once I became a 'cyclist' I noticed big gains. It wasn't overnight, but after a few months of consistent bicycle training everything I did on a motorcycle became a lot easier.

Might be different for everyone, but after 20+ years of struggling with arm pump these two things pretty much cured it.

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10/9/2018 6:03 AM

Keeping my forearms loose is big for me. I use the 4 arm strong along with various forearm stretches on my wall. Also not gripping hard is key too. Gripping hard tightens the forearms.

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10/9/2018 6:11 AM

Twigster wrote:

I get it chronically in my right arm, every single time I ride, about three laps into a race. Only on the right arm as well, ...more

Switch hands when watching porn? Your right arm is clearly over worked laughing

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2018 KTM 250sx
Instagram CamaroAJ

10/9/2018 7:57 AM

c0ncEpT wrote:

Body position. Standing, knees bent, back flat, head over the handle bars.

Ryno has a short Instagram clip explaining this. ...more

Absolutely not. I can change my suspension setup or handlebar position and i get arm pump right away, severe after like 3 corners. Change it back and it is all fine again.

Is the rear suspension is to stiff in relation to front - arm pump right away. Cone Valve, Stock WP, Ohlins. Same with all.

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10/9/2018 8:14 AM

dont forget to breathe.... if you dont breathe you will 100% get arm pump...

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10/9/2018 8:24 AM

c0ncEpT wrote:

Body position. Standing, knees bent, back flat, head over the handle bars.

Ryno has a short Instagram clip explaining this. ...more

Tell that to all the professional racers doing 30+2.

Changing to softer grips and a brace less handlebar (I used the ODI Flight) helped my arms a lot mate. They have a lot more flex in them so they soak up more vibrations. You can also try rubber mounted bar clamps. I suffered from it and my hands going numb and I narrowed it down to being my controls mostly. I recently also put an ARC RC8 clutch and perch on with a new cable and my clutch feels hydraulic now which helped even more.

Everyone's different of course but this helped me a lot! I still get it in my hands late in the day especially when my breathing goes to shit but arm pump? Not anymore. Some people are more sensitive to feedback from the front to the hands arms etc. I'm one of those people!

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I used to think I was indecisive, but now I'm not too sure.

10/9/2018 7:47 PM

I would get arm pump unloading the damn bike , now hardly at all . The only thing that helped was going to higher reps when working out . It seems to give your muscles a lot more endurance. I do 15 to 25 reps now with lighter weight of course . Maybe give it a try

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10/9/2018 11:43 PM

What I did to get rid of my arm pump was invent a system where my knee braces bolt on to the shrouds. I torque the bolts to about 100 ft lbs, that way I dont gotta worry bout squeezin the tank. Arm Pump is now at 0%. I have limited use of my legs during the moto but at least my arm pump's gone. If you do create your own bolt on system, just remember that after you win your moto and ride back to the pits, have someone or something there you can lean your bike against and have your wrench ready to unbolt yourself. Thank me later.

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10/10/2018 12:55 AM

Twigster wrote:

I get it chronically in my right arm, every single time I ride, about three laps into a race. Only on the right arm as well, ...more

AJ565 wrote:

Switch hands when watching porn? Your right arm is clearly over worked laughing

Oh don't worry, 'old leftie' is never neglected. wink

Most of it is going to be Cardio fitness in my case, I know it's something I need to do a lot of work on over-winter this year so will see where I'm at when the next season starts and go from there. If it's still bad when I know I'm getting close to being fit, then I'll go see a specialist. wink

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10/10/2018 9:51 AM

Do you only get arm pump when you are trying to go fast and pushing yourself? Or do you get it when you are riding easy and well within your limits as well?

If you only get it when you are trying to go fast...then the issue is that you aren't riding relaxed and/or is a mental thing. You are probably gripping the bars to tight, holding your breath, raising your shoulders, locking your elbows, etc. etc.

ride with a loose grip, loose wrists, loose elbows, and loose shoulders...breath, breath, breath, breath....go as slow as necessary and practice this often enough that these things are muscle memory, so that no matter how hard you push, you just automatically ride that way.

If you get it when you ride slow and well within your limits, then you probably have medical condition.

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10/10/2018 11:37 AM
Edited Date/Time: 10/10/2018 11:42 AM

Arm pump is strange. I never had it at all from 35-38 years old (when I started riding), but have fought it basically ever since (I am 50+ now). I have progressed during that period and was fastest I have ever been around 45-48 years old (basically an average vet intermediate as compared to the SoCal crowd).

Anyway what I have learned is that I need to have good “base” fitness, running a few times a week, and riding a few days a week. And to get to those 20-30min motos, I also need to mix two days at least of rowing. I found that the rowing helped the most. And even that if I rowed with my C2 at 5 vs 10, I’d have a different result (my arm pump is diminished a lot when I row with more resistance).

I feel like this topic is a YMMV quite a lot more than most. So try a few things and see how it goes.

As response to some earlier posts, I never ride “slow and within my limits.” I am almost always pushing myself so that I am nearly at my limit. Otherwise I am not having much fun!! If I ride slow I never get arm pump. But I also don’t have much fun.

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10/10/2018 11:54 AM

You've had a long break, there could be a few causes.

Seat time is obviously the most important thing.

Fork setup is important to comfort, and unless you are comfortable you will over-grip and pump up.

Cardio is important too.

But it's Wednesday now and you're racing Sunday, so you aren't going to fix some of those things in a few days. Avoid salty foods the day before and the day of your race, stay hydrated, and pop a couple aspirin before your first ride.

Warmup is important and overlooked all the time. It cracks me up to watch racers warm up their engines extensively but do NOTHING to warm up their muscles. Do some warmup off the bike before practice - I usually try to walk/jog the track as it also helps get to know the track. If at all possible, find a place to goof around on the bike for a few minutes before you hit the track on race day too to help you get warmed up. Anything to reduce the shock of going from standing around to WFO.

Have fun, push as long as you can then back it down, stay in your limits and build for next time!

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10/10/2018 11:57 AM

Twigster wrote:

I get it chronically in my right arm, every single time I ride, about three laps into a race. Only on the right arm as well, ...more

NVA57 wrote:

Might want to have that arm checked

Twigster wrote:

Have done, Docs basically tried to palm it off as tennis elbow (I've had surgery on the left arm for that) and said it's ...more

Your arm pump problems sound exactly like mine, I get it terrible in my right arm and absolutely no arm pump in my left, I also went to the doctor and they also said it was just tennis elbow, but I should also say I had a fasciotomy in my left arm yrs ago and that's probly why I don't get it in my left arm

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10/10/2018 12:00 PM

This is a good point about warmup. I almost always have my best and longest motos at the end of the day. And my first set of laps are always the worst. If I over exert myself in my first 3-5 laps (10 min or so) I pay for it all day. So i’ve Learned to just put in some 60-80% effort laps at first to get my self going. Then take a nice break and I am good to go.

For race day, I put in some nice practice laps with this effort and then I am fine rest of day. If I overdo it at the beginning, I suck all day.

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10/10/2018 12:08 PM

mark_swart wrote:

You've had a long break, there could be a few causes.

Seat time is obviously the most important thing.

Fork setup is ...more

Mark, any advice for someone that had a dead arm that just started to regain function?

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10/10/2018 12:29 PM

Wade221 wrote:

Mark, any advice for someone that had a dead arm that just started to regain function?

Haha nope you're the subject matter expert there bud! That's okay, you have a week and a half to get it dialed before Riverdale Winter series -- you know they are running a Warrior Class!

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10/10/2018 12:49 PM

mark_swart wrote:

Haha nope you're the subject matter expert there bud! That's okay, you have a week and a half to get it dialed before ...more

Haha, for sure!

OP, mine was right arm only, as well, but was completely nerve related. As the nerve(s) SLOWLY re-heal, the function is returning. Strength, nutrition, form, skill, etc could only do so much for me if I couldn’t hold on with a dead arm/hand

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10/10/2018 1:43 PM

Don’t. Grip. So. Tight.

That’s all it is.

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10/11/2018 4:21 AM

Thanks for the tips guys! I’ll put them into practice and report back !

I’m always baffled the amount of riders who don’t warm up at all! I’ve seen pensioners warm up more before a game of bowls. Going to readjust my levers, breath more ect

Being told to grip a 250 2 stroke less seems counterintuitive when it’s trying to throw me off the back of it ?

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10/11/2018 5:47 AM

TheHarbage wrote:

Thanks for the tips guys! I’ll put them into practice and report back !

I’m always baffled the amount of riders who don’t ...more

Lean into the gas and you wont get thrown off

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10/11/2018 6:25 AM
Edited Date/Time: 10/11/2018 6:27 AM

c0ncEpT wrote:

Body position. Standing, knees bent, back flat, head over the handle bars.

Ryno has a short Instagram clip explaining this. ...more

aees wrote:

Absolutely not. I can change my suspension setup or handlebar position and i get arm pump right away, severe after like 3 ...more

I agree with what you're saying but not for the same reason.

Arm pump comes from gripping the bike to tightly with your hands. When you change your suspension to something stiffer and more uncomfortable you're simply just griping the bike harder with your hands and less with your legs/core.

View this post on Instagram

Ryno tips - arm pump ! Fix it through technique not some gimmick or I think this will work. #chargelife

A post shared by Ryan Hughes (@rynoglobal) on

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Race Bike: 2018 KTM 350SXF

Other Bikes: 1985 CR80R, 1990 CR250R, 1998 PW80, Specialized Fuse Comp 29.

Sold: 2016 YZ250F, 2012 CRF250R

10/17/2018 7:54 AM

c0ncEpT wrote:

I agree with what you're saying but not for the same reason.

Arm pump comes from gripping the bike to tightly with your ...more

I think it is way to easy to say that everyone can fix arm pump by changing riding style. For many it might be, but far for everyone. There is always a minimum you need to hold on to your grips, period. This whole crap that you should barely hold onto the bars is a thing people say and is good to think about, but it just does not reflect reality and is way exaggerated.

If arm pump is related to body position only, you would get arm pump almost no matter what suspension settings you run. That is not the case for most people. Tomac got arm pump badly last year, because of to stiff suspension. They fixed it with fixing his suspension.

There are two scenarios, and you can diagnose your scenario by telling how quick arm pump comes.

1. If it comes after some 8-15 minutes and only in beginning of days it is more related to warm up, tension, stamina or tuning setup or riding style.This is fine tuning and is personalized.

Assuming your are not a complete rookie and do know how to grip your bike with legs:

2. If arm pump comes after two corners, half a lap, maximum a lap: Most of the time the suspension, handlebar position or grip size is not right (specially if you go outside main stream settings). You dont fix that by riding more or changing your position on the bike. You are just to far of from what you can ride with. For sure needs different springs, valving, sag, handlebar position etc.

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