Arm pump is a common ailment that many motocross riders endure, often causing discomfort and hindering performance. It’s characterized by a tightening and swelling of the forearm muscles, leading to reduced grip strength and control. While arm pump can be frustrating, the good news is that it can be managed and even eliminated with the right strategies. In this blog post, we will explore five effective ways to eliminate arm pump so riding and racing your dirt bike doesn’t suck so bad.
Motocross Riding Technique
Proper riding technique plays a crucial role in preventing arm pump. When riding, focus on maintaining a light grip on the handlebars. Many riders tend to grip the handlebars too tightly, especially during challenging terrain or high-speed sections. Relax your grip, keep your arms slightly bent, and use your legs core muscles to support your upper body. This reduces the strain on your forearms and helps prevent arm pump.
A simple bike drill to do is ride standing up while squeezing the bike with your legs. While riding remove your left hand from the handle bars. Now slowly accelerate squeezing the bike to hold your body in position as you increase speed. Then let off the throttle. The engine braking will act as a brake. As you are slowing down continue squeezing the bike to prevent your body from going forward over the bars. Repeat this drill over and over so that it becomes second nature when riding or racing. This one tip allowed me to reduce 90% of arm pump when I first started riding.
Forearm Stretching to Open up Blood Pathways
Stretching can be boring I know, but it makes a massive difference for those that actually put in the time to stretch. The main reason for stretching is the soft tissue within the forearm, bicep and chest are all part of the pathway that needs to open up to allow the blood to come back into the body. If you don’t stretch its basically in internal torniquet that prevents the blood from leaving the forearms.
A stretch that gets the entire path to open up is the to play your hand up against the wall with fingers pointing downward. Turn away from the wall to feel the stretch into the shoulder and the chest. Hold this stretch for 2 seconds squeezing your back muscles, then relax. Repeat this stretch 10 times and do this at least 3 times a week to accelerate the increased flexibility.
Add Electrolyte into your Water to Increase Hydration
Drinking water is great but your water might be lacking the electrolytes needed to keep the water throughout your body. Water will follow salt in the body. So it is important to understand there is balance of minerals and water within each blood cell.
The easiest way to get more electrolyte int your water is adding a 1/4 teaspoon of Pink Himalayan salt to a gallon of water. Or just a few grounds into a glass of water. Yes it is that easy.
Dirt Bike Set Up to Reduce Arm Pump
Bike set up is crucial for each rider and their riding condition. It is important for you to understand how to make minor adjustments that can make a huge difference in how your day on the bike will be. If you are fighting the bike, you will become exhausted within minute of riding at the track.
First thing do do is set your sag. There is an awesome tool out now to help set your sag all by yourself and that is the Motool Slacker. Use this to set your sag properly for your terrain and style of riding. If you can not get your sag set properly you may need to respring your suspension for your weight. Then you can go out to the track and make smaller adjustments using your clickers on your suspension.
Strength Training to Reduce Arm Pump
Strength training is one of the best ways to increase endurance and alleviate your arm pump. Increasing your overall strength alone means you will be able to any exercise for longer because you are stronger, its now easier. Here is an example.
Imagine loading a bale of hay on a trailer, but instead of the bale of hay weighing 90 lbs, it only weighed 5 lbs. How many do you think you can load before getting tired? That is the same idea for strength training for motocross. The stronger you get, the more endurance you will have. So add strength training to your routine because there are major benefits for us motocross riders when dealing with arm pump and lack of endurance.