Solving Arm pump

[jsleeper]

Hi, I am battling massive arm pump when riding track or aggressive trails. On the track I am able to do 3-4 laps before my arms and hands are just cramped and in pain. I ride at least 2x per week. I can ride all day on trails, etc. But as soon as I start to ride as fast as I can, the arm pump kicks in.

Anyone successfully overcome this problem?

I ride with my index fingers on the break and clutch at all times. I have the stock bars on my Huskies in the forward position.

I am thinking that my problem is I am not squeezing enough with my legs, making my arms do all the work of holding me on the bike, steer, clutch and brake. I was thinking the Legz Pegz might help me out. Or just old fashion effort to practice using my legs more.

Any suggestions would be great.
JS

 

[MOTORHEAD]

Try a different bar bend and some Pro Grip 788 grips. The grips helped me a bunch and the stock bars were...... Well they make better bends.

CR high bend bars work the best for me. I've been using them for years and everything else just causes me problems. Also try rotating your bars into different positions.

The 788 grips just seemed to end all my hand problems. I tried hundreds of dollars worth of grips and one day I got a set of these and it was like magic. Been using them ever since.

These may not work for you, but the point is try some different set-ups and see if you can find something that works for you.

 

[husky bom]

try not holding on so tight relax your grip. arm or muscle pump is when the muscle is tensed for long periods of time witch results in lactic acid build up. and yes grips,bars and correct bar-lever setup will help a little

 

[jsleeper]

Thanks guys. I will play around with the grips and bars. I will have to concentrate on not holding on so tight.

JS

 

[MOTORHEAD]

BTW- Have you done your forks? If you are getting a lot of deflection and harsh feedback from the forks it can cuase you to hold on tighter.

 

[ray_ray]

All of these are good ideas ... ESP riding style \ griping the bars \ handgrips ... I also wear gloves that are loose on my hands ... Being in shape helps alot also ...

I try to ride \ sit where I'm going along with the bike and not being pulled along by the bike ... This reduces the amount of stress being put on my arms for hanging on ... Also, I pick out sections when riding to totally rest my body ... usually on a down hill ...

And yep, if your forks are harsh, it ain't helping UR forearms .... maybe rotate your bar position up or down also ... I also have to do the first 10-15 minutes a little slow to keep the lactic acid under control... After it builds up... UR are ready toast after this until you stop and get it ~100% out of your bloodstream and start over ...

 

[HuskyT]

I keep one of those squeezy one hand spring things on my desk at work and squeeze it when I'm on the phone... does wonders for arm pump...

Bought a set of them for $10 at Big 5 Sports.Keep the other one in my truck

ProTaper CR Hi
ProTaper Pillow top grip also helps
Relax
Breathe
Keep a steady but relaxed grip..
Work out Biceps Triceps , forearm extensions,military press 2X times per week... does wonders for arm pump

T

 

[BadMotoWeazal]

I had carpel tunnel syndrome, my hands & fore arms would hurt even after I got off the motorcycle....I got the surgery done & no more problems now in 2.5 years....Just a thought

 

[Daniel508s]

try not holding on so tight relax your grip. arm or muscle pump is when the muscle is tensed for long periods of time witch results in lactic acid build up. and yes grips,bars and correct bar-lever setup will help a little

Very good advice. I second this

 

[jsleeper]

Thanks for all the good tips.

As for the forks. I have experienced arm pump with all different bikes, with forks set-up for me, and stock forks. My wife's WR125 with Marz deflect and bounce like crazy. My TC250 with KYBs feel soft and plush. Still get arm pump. I will try softening them up a bit and see what happens though.

The CT syndrome is a valid thought. I spend my work hours typing on a computer for extended periods of time, and the rest of my time helping to as a house painter. Probably, both really bad for the hands and wrists.

I am also going to try out the squeeze grips and see what happens. I recently began seriously working out again. We will see if things improve.

JS

 

[MOTORHEAD]

Try this, take two rods, tubes, pencils or whatever and hold them in your hands. Grip them tightly and close your eyes, while shaking your arms around. Then stick your hands straight out in front of you and grip as hard as you can.

Now freeze your hand and open your eyes. See the angles in which the tubes pass through your hands. This is your natural grip angle. That's where you should be strongest and most comfortable for the longest.

That is the sort of angle you want to have your bar ends at when you set your bars. There are two basic angles, a droop from the inside to the outside and looking straight down you'll see a sweep angle from the inside to the out side.

If you set your bars that way you should have the position in which you should be able to grip the bars most naturally and comfortable for the longest time with the least effort.

Provided you aren't fighting the grips, suspenion, or the steering you should find your best upper body endurance while riding a motorcycle.

 

[krieg]

I switched to Pro Taper Pillow Grips and taught myself to relax my grip. Both things helped greatly. It took a long time and lots of willful determination to finally get my brain conditioned to relax my hands. It was much harder than just telling myself to "relax".

 

[HuskyT]

Thanks for all the good tips.

As for the forks. I have experienced arm pump with all different bikes, with forks set-up for me, and stock forks. My wife's WR125 with Marz deflect and bounce like crazy. My TC250 with KYBs feel soft and plush. Still get arm pump. I will try softening them up a bit and see what happens though.

The CT syndrome is a valid thought. I spend my work hours typing on a computer for extended periods of time, and the rest of my time helping to as a house painter. Probably, both really bad for the hands and wrists.

I am also going to try out the squeeze grips and see what happens. I recently began seriously working out again. We will see if things improve.

JS

They worked for me. I find myself absent mindedly squeezing them all the time... the other thing that works the same way is a stress squeeze ball...it really toughens up your grip....

T

 

[fire1998]

arm pump

Take 2-3 Excedrin before you ride. Cured my armpump problem****************************************!
Later

 

[StrokerJr]

JS, I live in Hollister also, maybe we could hook up for a ride @ HH? I could watch you ride, discuss bike set-up etc... I maybe able to help you with your arm pump problems and have a good time doing it??? JH

 

[Suamico SD]

Really simple, buy a jersey that doesn't restrict your arms (Wrist/ blood flow) or cut the bottom 8 inches off your current one. it works.

 

[Lucas]

i had it and still get it ocasionally.

RIDE MORE!!! is the best cure.

then no alchohol
lots a water
no restriction ie elbow pads etc.
and dont grip hard...

 

[jsleeper]

JS, I live in Hollister also, maybe we could hook up for a ride @ HH? I could watch you ride, discuss bike set-up etc... I maybe able to help you with your arm pump problems and have a good time doing it??? JH

Sounds good. I ride almost every weekend. Send me a PM.

Joshua

 

[jsleeper]

I have my work cut out for me. I am going to practice doing some laps with a "loose" grip, and get comfortable.

I am going to look at some new bars, that better fit my natural grip position.

JS

 

[jmetteer]

I couldn't ride for long with the stock AXIS bars or my hands would lock up.

CR bend seems to be my bar of choice, no more issues.

Later,