Arm Pump
10 Things You Need to Know
Think of arm pump as a traffic jam on a backed up freeway, where the steering on your car seizes and the throttle is wide open.
(1) Arm pump. Arm pump is caused by restricted blood vessels in the forearms.
The restriction backs up the blood coming from the heart. While the blood is
backing up, more blood continues to be pumped into the forearms. The result is
a blood traffic jam. If not for a thin fibrous sheath around the muscles called
fascia, the blood would keep pouring in until your forearms looked like
Popeye’s. The reason they don’t blow up like a balloon is that the fascia’s
sheath is inelastic. The forearms can only expand so far before the limits of
the fascia are reached—resulting in forearms that feel rock hard.
(2) Arm-pump
surgery. Called a fasciotomy,
arm-pump surgery has become popular among professional motocross racers. This
surgery is fairly new to orthopedic surgeons and is constantly undergoing
modifications. The basic idea is that an incision is made in the forearm’s
fascia to eliminate the constriction of muscles during strenuous activity. With
the fascia opened up, more blood can pour in before your forearms turn to
cement. Be forewarned, there are no guarantees that arm-pump surgery will work.
Some incisions close up during the healing process, defeating the purpose of
the surgery altogether.
(3) Activity. You can mitigate arm pump by keeping your blood flowing regularly.
Be forewarned that riding once every two weeks and being sedentary between
rides invites arm pump. Motocross is a physically demanding sport that uses
many muscles and revs your heart rate. Riding the couch and then jumping on
your bike is a shock to the body. The solution is to stay active; ride your
mountain bike, jump rope or go to the gym when you’re not riding.
(4)
Over-training. For some, less is more. As
bad as the sedentary lifestyle is, an overactive one can be just as
detrimental. Riding and training every day doesn’t always allow enough time for
the body to recover. Arm pump can be a byproduct of over-training. When you exercise,
your body produces toxins that can get trapped in the arms. The best known of
these toxins is lactic acid. It builds up in the muscles to create a burning
sensation. If you fail to take the necessary time off to let your body flush
itself, you could suffer the effects of arm pump. Listen to your body.
(5) Ice. Ice is a great tool to help your arms recover from the strain of a
hard day of riding. Ice reduces swelling and promotes healing. It’s best to ice
each forearm for 10 minutes after riding, especially if you suffered severe arm
pump.
(6) Bike setup. A good bike setup enables you to be comfortable on the bike.
Without this, you will have a tendency to ride tight, which can lead to arm
pump. A key component to becoming comfortable on the bike is having your
suspension set up for your weight and skill level. If you have a rigid setup,
you will be fighting the bike and will lack the ability to ride at your level.
Also make sure the controls are in an easily accessible position and are well
maintained. Pulling in a tight clutch cable over a long moto has arm pump
written all over it.
(7) Massage. Massage is great for reducing soreness and minimizing the damage
done. Muscles can form knots and produce toxins shortly after you begin riding.
Take care of your forearms by massaging them. Make sure that you push the fluid
and knots toward your heart.
(8) Warm up. Many Pros ride a stationary bike before they race to get their
body properly warmed up. Exercise gets the blood flowing through the arms. Most
people don’t have a stationary bike at the track, but you can run in place,
stretch or do dynamic tension-type exercises. Riding hard in practice can cut
down on arm pump later.
(9) Traction. Proper throttle control and gear selection is a huge factor in
lessening arm pump. Being in too low a gear or grabbing big handfuls of
throttle will make a rider grip tighter to hang on. It is akin to lifting
weights. Instead, shift up; maximize your momentum, try to be fluid and roll
the throttle on instead of jerking it open. Don’t expend any more energy than
you need to.
(10)
Strength training. If your goal is to pump
heavy weights and look like Mr. Universe, then you’re a prime candidate for arm
pump. Muscle mass is not a plus in motocross. Take a look at Ryan Villopoto,
Justin Barcia and Mike Alessi. They each weigh less than 160 pounds but can
manhandle a 450cc monster. Keep weight training simple by focusing on your core
and lower body. Strengthening those two areas are your best bet for keeping arm
pump to a minimum.
