Non-Surgical Solutions for Arm Pump Issues
Do you suffer from arm pump when riding or racing? Arm pump issues can be helped with fitness, technique and bike set-up. John Sanford, ACSM PFT, CCNREMTP (ret), shares the approach he's used on himself and on riders.
What is arm pump, from a racer who’s lived it?
I grew up racing motocross and riding off-road, so I’m well acquainted with arm pump. My last MX bike was a 1983 Husqvarna 500CR. She was a beast. By the end of some motos, all I could do was hold on. My arms were so tight I couldn’t use the clutch or the front brake.
As a critical care nationally registered paramedic (retired), I’ve had a unique perspective on fitness and nutrition. That’s what led me to develop Race Fuel Performance Supplement while I was racing off-road in Arizona.
What happens in your body when you get arm pump?
Arm pump happens when pressure builds in the forearm and the muscles can’t work efficiently. Blood pools in the muscle, and byproducts such as lactic acid build up. That pressure can come from vibration through the hands and arms, or from how tightly a rider holds on to the bike. Other possible factors include blood pressure, how much oxygen reaches the muscle, and how well the body exchanges oxygen.
If your arm pump is severe, shows up fast or keeps coming back, see a doctor. Sometimes it’s a medical condition and needs more than training.
How can you reduce arm pump without surgery?
There are several ways to physically lower your body’s susceptibility to arm pump. John’s approach has three parts:
- A training program. Build a strong core and lower body first. That gives you more upper body stability and less reliance on your hands to stay in position. Aim for a 50/50 balance of strength and endurance. Strength training helps with fascia elasticity and, over time, can help with blood pressure. Reverse grip exercises build strength and endurance in the hands. HIIT improves muscle endurance and builds the heart and lungs.
- A check of your bike set-up and riding technique. How you hold the bars and how the bike is set up change how hard your forearms work. John learned some key things about bike set-up while racing, and he’s happy to assess yours.
- Recovery and nutrition support. John tells riders to look at stimulants, sugar and gluten in their diet and to pre-hydrate before a ride. He also uses Race Fuel as part of his routine.
Think of your body like the motor in a Baja racing trophy truck. You need the perfect balance of power and endurance. Being physically strong means your body doesn’t work as hard on the bike. Endurance lets your muscles work longer with less fatigue.
Where does Race Fuel fit in?
It starts with your training and your preparation long before you race. Race Fuel isn’t a magic bullet. It’s a supplement made to support recovery and endurance, and it needs to be used alongside effective training on and off the bike. It’s no different from a component like your bike’s suspension: a dialed-in suspension doesn’t help if you don’t have good riding skills.
In John’s words, “While racing it helped me maintain energy levels and reduce fatigue, and I’ve had fewer issues with arm pump.” That’s John’s personal experience, not a claim that Race Fuel treats arm pump.
You’ll find all nine ingredients and what each one is on the Race Fuel page.
Can John write a training program for your arm pump issues?
Yes. John can write a training program to help reduce your arm pump issues and assess your bike set-up and riding technique. Call (928) 458-8279 or send a message.
Want a shorter read first? See how to reduce arm pump in motocross, our riding and grip guide.
This page is general information, not medical advice. Consult your doctor for pain, numbness, weakness or symptoms that don’t go away. These statements about Race Fuel have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Arm pump questions riders ask
What causes arm pump in motocross?
A tight grip, vibration, too much weight on your arms, low fitness for the effort and sometimes bike set-up.
Can training help with arm pump?
It can help. Strength and endurance work, grip training and better riding technique all give your forearms more to work with. Training can't guarantee you'll never get arm pump.
Does Race Fuel help with arm pump?
Race Fuel is a recovery and endurance supplement. It isn't a treatment for arm pump. John's approach starts with training, technique and bike set-up, and he uses Race Fuel as part of his routine.
When should I see a doctor about arm pump?
If it's severe, comes on fast, keeps coming back or comes with numbness, tingling or weakness.
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Ready for a plan that fits you?
John can write a training program to help reduce your arm pump issues and assess your bike set-up and riding technique.
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