Motocross Arm Pump Solution
Motocross Arm Pump Solution. Even professional racers who have ridden their entire lives, battle the dreaded wrath of motocross ‘arm pump’. Arm pump affects everyone from weekend warriors to motocross legends. Throughout this year’s 2012 supercross season, numerous riders complained of arm pump, generating a major obstacle towards good results. Besides being painful, arm pump can quickly destroy a rider’s chances of having a podium finish. The bike becomes extremely difficult to control. Motocross champion Dean Wilson, for example, dropped from 2nd to 6th in the lites main event at Anaheim 2012, blaming cramped up forearms (arm pump) for his disappointing results. Arm pump is simply the result of tightened forearm muscles restricting sufficient blood flow throughout the forearm region. This reduced blood flow causes a restriction of oxygen, leading to a buildup of lactic acid. Arm pump causes the forearms to become extremely weak and tight, making it difficult for a rider to grip the handle bars. There is no known cure for arm pump other than serious forearm surgery…but that extreme measure is unnecessary if a rider is willing to practice these proven tips to prevent, reduce or even eliminate arm pump from occurring. Practice these tips and forever avoid the dreaded arm pump! Cheers, Rocket 88. Stay tuned to http://www.facebook.com/ChronicMotoX for more helpful tips like this one.
On the bike:
1. Don’t hold the handlebar grips so tightly: If you are holding on to the handlebars with a death-grip, you are sure to get arm pump. Relax your hold. Flow with the bike, dont fight it. Learn to absorb bumps with your entire body being relaxed, not tense.
2. Grip the bike with your legs: Besides reducing arm pump, gripping the dirt bike with your legs instead of your hands, can greatly improve balance and speed. By gripping the tank with your knees you do not need to hold your handlebars so tightly.
3. Breathe, relax and have fun: State of mind is critical to reducing arm pump. Ever notice that you never get arm pump while practicing hard for hours, yet it’s an immediate factor at a 20 minute race? That’s because you are tensing up and stiff, and not breathing oxygen into your lungs, hence into your blood. Relax. Don’t hold your breathe. Breathe deeply and remind yourself to have fun while riding!
4. Ride more often: This is the most common solution given by motocross trainers. Probably because it forces all these tips to occur naturally. By riding often your body not only gets the consistent cardio workout part executed, but riding often also trains your muscles to oxygenate themselves during intense activity too. Best of all, riding more often will help you become a better, smoother rider, allowing the forearm muscles to do less work.
5. Avoid ‘wrist restriction’: Often overlooked, it is important not to restrict your wrists movement or blood-flow with overly tight jersey cuffs or glove closures. Less blood flowing through your wrist, means less blood flowing through your forearms. Keep your Velcro glove closures loose.
6. Buy quality aftermarket products designed to help: There are several high quality products on the market that have proven to reduce rider fatigue and arm pump. Steering dampers, anti vibration handlebars, impact absorbing handlebar gel, and newer grip design, can all reduce arm pump. ChronicMX has done product reviews on most of these with positive results (See product reviews).
7. Ensure proper bike settings: Suspension, Handlebar choice, and lever positioning must be properly set for each rider’s custom weight, height, skill level, comfort and terrain. Incorrect settings will lead to the need for an increased grip on the handlebars, causing arm fatigue and creating a higher likelihood of arm pump.
Off the bike:
8. Follow a weekly cardio workout program: Cardiovascular exercise increases your body’s ability to replenish muscles with oxygen. By teaching the muscles to replenish themselves with a fresh supply of oxygenated blood during stress, arm pump becomes greatly reduced.
9. Take supplements: It is very important to keep your body’s level of minerals and nutrients high, so that it can replenish itself during intense cardio exercise. Numerous companies make supplements that include minerals such as magnesium, that have been proven to work well in combating arm pump. Some even help break up lactic acid build up. Cytomax is a chosen favorite amongst motocrossers….so is taking a small dose of aspirin as a blood thinner.
10. Drink more H20: Staying hydrated is a critical factor for obvious reasons. Dehydration can lead to muscle cramps and fatigue. Not only will drinking more water help reduce arm pump, but it can improve the body’s ability to absorb critical minerals and prevent heat stroke too.
11. Do 15 minutes of cardio exercise just prior to riding: This is critical and one of the most important factors in reducing arm pump. Raising your heart rate prior to your first moto or ride is a guaranteed way to increase blood flow throughout your body and hence, prevent arm pump. This is why you see the pros doing jumping jacks or riding stationary bicycles just before the start of each moto.
12. Try this proven method: Oddly enough, we found one of the best overall training ‘books’ on eliminating arm pump to come from an Australian motocross champion named Steve Smith. Follow this link to his proven techniques that many racers absolutely swear has worked for them: http://stegz.emoto.hop.clickbank.net/?tid=armchronmxarticle