Arm Pump Cure??

Today the IRC Tire Guy gives his thoughts on the subject of Arm Pump!

[@fatchance1973]

I was watching equestrian show jumping a longtime ago and realized that the handlebar should be treated similarly to the reins on a horse. Watch Olympic showjumping , you'll notice the riders using the reins for control inputs ,but cannot use them to support rider posture or weight. The result is excellent pre-emptive movements and excellent attack positions when jumping. Copying their examples helped a lot with arm pump.

[@IRCTireUSAMoto]

Interesting! I’m sure there are parallels.

[@f5tornadeau]

That’s a spot on comparison. If you’re holding on for dear life, you’re not doing it right and will pay the consequences, ie, arm pump.

[@whatsit2ya247]

Wow! Excellent observation, I wish I had learned proper technique when I was younger, now at 60 there's probably little hope of ever becoming even close as good of rider as Rich,but who knows, with excellent videos and comments like this maybe a little will rub off?

[@Yardstick401]

I've heard a few people comment about how the riders who can seemingly throw full-size bikes around aren't that big. They expect someone who can do that to look like a bodybuilder. Technique is king! I've probably gripped too hard for too long and now deal with tendonitis that never seems to fully go away. I try to ride loose now.

[@IRCTireUSAMoto]

Exactly!! 🙌

[@nuthintoprove]

I suffered from arm pump for years then when I realized how tight my whole upper body was I rode, while yelling at myself out loud, saying "drop your shoulders and loosen your grip," over and over. Now I don't have a problem with it ever. There is some science in how you access your motor neurocortex, some are eyes and hands dominant, others are legs dominant, and some access the whole thing equally. If you are an eyes and hands guy like me you will have issue with arm pump. If you are a legs guy (bounce on their toes when they walk) it's not usually that big of a deal. If you are interested, look up Jon Niednagel.

[@russellcrockford2519]

Did a Birt bike course with a hard enduro trainer in Australia a few years ago. He asked who got arm pump at the start of the course. The one who did mostly had there leavers set to low. He made us all set them just below hoizontal. This improved there arm pump immensely. He also made every one who had bar risers take them of. Even the Tall guys. His analogy was that if the tall guys have long legs there arm are as well. No one went back to risers or low leavers.

[@julianlaustsen1991]

many people with long legs often have short arms

[@joelballard4952]

Love your insight, advice, and ideas. I’m a fairly average vet rider, and do a little bit of every kind of riding and some vintage racing each year. I totally do the letting loose of the bars drills, even during races. We all suffer and struggle with technique and staying loose. Good stuff, keep it up.

[@martinschaake1638]

Love your stuff, but here's an insight to arm pump from my perspective. You don't seem to get it at all if you eat fatty food and drink water before you go riding - best if your eating and drinking at least an hour before riding. Weird but seriously works for me, I used to drink water, electrolyte drinks etc before riding it kinda worked but not consistently. Once I added a donut or a fatty savoury (best in my opinion) arm pump totally gone! I hope it works for others - I am a 70kg Intermediate rider if anyone needs to know.

[@OldManEnduro]

Great video Rich! I'm constantly reminding myself to stay loose on the grips and stay ahead of the bikes movements. I don't really get arm pump often, it's usually my clutch hand getting tired when I get into long very technical sections where there's a lot of clutch work.

[@rose.lantaigne]

This was so good! I have something called trigger finger, not the same as arm pump, but what you describe here is exactly what I need to work on! This will definitely help a lot! Great video. 👍

[@greggmarshall5588]

Thanks Rich! Really enjoying the channel. Your insights and explanations are truly helpful.

[@IRCTireUSAMoto]

Much appreciated! Thanks for the support!

[@iconfitness8252]

Very detailed explanation of the building blocks that leaves no gray areas, thanks rich

[@BeRAD]

Great video Rich! I’ve struggled a lot with this on technical hill climbs. Work in progress as is everything! I have for sure gotten better with single track doing exactly what you mention, letting the bike push you through the legs instead of pull you. Crazy what a few I chew of hip motion forward or backward does for you. I haven’t got much faster…but I can ride a hell of a lot longer now when I’m focusing on this. I need a rematch at your hell mountain 🤣. Although, that’s where i still fall very short in dealing with arm pump. Keep up the great work!

[@IRCTireUSAMoto]

Exactly! Head my way anytime!!

[@kiwi-moto]

As a newer rider I was getting arm pump - lots of inputs stimulating yourself when you're new.. as time went on, I have recognized that for me, when I am relaxed I don't get arm pump as much or at all. Also forced myself to have a lighter grip on the bars. A thin glove will do that for you :)

[@wadeliljenquist917]

Makes perfect sense! I’ll try this. Thank you

[@dirtbikesicehockey4788]

Death grip here...LOL I have to always remember to loosen my grip and correct my body position when ripping the trails

[@garretthorner]

I wouldn’t call it a “Cure” but I got rid of 80% of my arm pump when I started rock climbing Now I can do almost hour long motos on a MX track at ~90% effort and hours on trails Super fun way to learn how to push through pump, fight it off, and develop a baseline strength so it happens less. The arm pump you get in climbing feels identical but comes and goes much quicker and more frequently than it does on a dirt bike Great vid, Rich 🤙

[@IRCTireUSAMoto]

Interesting!

[@woodlandwugui]

I found the exact same thing. I came to realise when alot of people say "they work out" they absolutely never workout their finger, wrist and forearm strength, and will mostly do legs, core and cardio. I see guys mention that they do plenty of squats and core, yet when i ask them how many days did they do their fingers they'll often reply, with, huh, i do my forearms once a month or so! I see a lot of fellas claim that increasing your finger and forearm strength and endurance, that it restricts bloodflow to the forearms causing worse forearm pump, but it makes no sense that the exercises to reduce pump for one hobby where forearm pump is way more extreme (climbing), wont benefit another hobby where forearm pump frankly is more gradual. Couple all that with proper form the arm pump will be significantly reduced. TLDR: body building wont help forearm pump, climbing exercises (anecdotally) will help.

[@AkatarawaJapan]

@Garrett: If that’s the Garrett I think it is, I hope you don’t get arm pump editing those fantastic pro cycling analysis vids. You’ve become pretty damn slick at it.

[@garretthorner]

@@AkatarawaJapan Thanks glad you like them! 🤘🔥

[@cardic577]

Thank you soo much for these videos👍👍

[@IRCTireUSAMoto]

Thanks for watching!! 🙌

[@MrSuperweerman]

thanks for sharing your insights

[@mritalianhillbilly]

Push ups has helped my arm pump to go away, done a 2 hour straight trail ride arm pump hit towards the end, then I used my legs relaxed arms it went away. Push up tremendously helped

[@rideyourbike]

Priceless tips

[@joevarga3471]

Seems obvious in hindsight... Agree 100% - thanks for the insight!

[@chrisoffersen]

"...late on our preemptive movements." - That moment when the preemptive body movements video hits you. It's. All. Connected!

[@IRCTireUSAMoto]

IT IS ALL CONNECTED! 🙌thanks for watching!!

[@TheFastphill]

Thanks for the videos Rich as my form get better the less I get arm pump between you and Ryno videos ball of the feet on the pegs light grip on the handlebars bigger movements with my lower body the better it's been thanks again for you videos

[@juanhuarte3618]

You could make a video on different pros riding techniques and how they are different, that would be amazing!

[@orijinalgamesta9738]

Using the techniques youre implementing also requires good core strength. I never really had a problem with forearm pump until i aged into my late 30s and now at 51 i struggle with it because my hands are trying to compensate for my loss of core strength.

[@JS.SANTIAGO]

Excelentes dicas, sempre aprendendo

[@robh3267]

Not trying to get off topic and my eyes could be deceiving me(wouldn't be the first time) but it looks like you could use a front brake line guide on your bike, I don't think the front pull strap would be considered adequate for the task although yours does seem to be doing the job, I'm sure you must feel so lucky to have viewers helping you visually maintain your bike, it's about as helpful and useful as a screen door on a submarine,thanks for all your outstanding videos, they've helped me a lot.

[@robsonenduro3316]

excellent tips, I had arm pump in the beginning of hard enduro riding for a year or two but not anymore. BTW you can help yourself when you do get arm pump massaging forearms with tennis ball, it's painful because of trigger points there. Anyway as you say learning how to relax your hand while riding is essential.

[@IRCTireUSAMoto]

Massage helps! Technique is number one!

[@thailandmopedadventures611]

FANTASTIC

[@jasonbaugh6904]

The true cure for arm pump. Do a tiny bit of opium before each ride.

[@IRCTireUSAMoto]

😂😂

[@f5tornadeau]

That’s good advice. Throw in a couple muscle relaxers and you’ll be ready for Dakar.

[@endurotruckererniedesjardins]

Vibration kills my hands before arm pump gets me. I'm 47 and have alot of problems with my hands going numb and pins n needles. Very painful. Best $$$$ spent so far,,, XC GEAR, MAKO 360 handlebar clamp system. Totally changed me, enough I nearly cried because the 360 helped so much. Expensive but 💯 worth the $$

[@IRCTireUSAMoto]

I’ll have to try one of those!

[@ramiokar395]

I really love your channel and the content you put out, in general the info and insight is great, I just find myself watching your videos at 2x speed since in my humble and personal opinion there is so much waffling that what you say can be condensed to half the time, and so many things are repeated

[@AirsoftKids23]

Forgive the name I need to rename the account. I have around 6 years experience on a dirtbike. I always struggled with arm pump up to a few rides ago. Keeping my body in front of the power and focusing on form and breathing seems to have cured my issues. Love the videos keep up the great work!

[@IRCTireUSAMoto]

Thanks for watching!

[@michail1963]

I was struggling with this a lot in the first year I started hobby racing, but eventually got rid of the problem completely. What really helped me, are these things (not sure I can put order of importance to them): 1) stretching routine for my forearm flexors 2) strengthening routine for my forearm extensors (I learned that like carpal tunnel syndrome it is a problem of muscular imbalance between overworked flexors and weak extensors) 3) cardio routines - I do intensive 1-3 hr MTB rides and it helps with overall blood circulation. When I do a workout 2 days before a race, my body gets into pace very fast. 4) putting the brake and clutch levers to (almost) horizontal position - this made a huge difference. Esp. when racing I have to be able to work from all positions on a bike. Before I got used to putting them down to be comfortable when standing, but when you need to put your body at the back of the bike if levers arent horizontal, then you end up holding handlebar with your wrists bent down. 5) staying relaxed during the first minutes of a race - trying to lower adrenaline/anxiety, reminding myself "keep calm, keep calm, relax the grip" 6) ride with my legs and core as much as possible and NOT my hands...balance balance balance and countering acceleration with body position. 7) after getting used to riding difficult stuff in standing position, learning to tackle more and more technical sections while sitting:) 8) and getting good grip on that seat (I use One Gripper and love it)

[@Shultzchet]

I very often find myself leaning very forward over the handlebars like that to take the stress off of my arms and hands, but my problem when doing that is that I seem to end up having to much weight on the front wheel and not enough on the rear, there isn't enough on the rear meaning I'm not getting good traction in the loose desert terrain that I race in, and too much on the front meaning as the speeds get higher (as they often do in my form of racing) my front end gets really twitchy and it's really bad in the sandy sections, and then if I do hit a small bump or rock (because there are alot of them) the chances of me staying up are low, either the bump is small and my handlebars twitch really bad and that's not a good position to counter it, or the bump is big enough to were it slows my bike and from that position it sends me even further over the bars because I'm not in a position to counteract it. And if I moved back and forth from that position to a point further back on the bike where I would be prepared to hit those bump I would be either applying cyclical loading to my forearms at a higher load because it would take more force to stop myself from falling off the back while transitioning quickly from the forward position, compared to the other option wich is just staying back because there are alot of rocks and sand sections and bumps, especially later on in the day because my class is the last to race for certain races and we have the worst conditions with tons of freshly formed whoops mixed in with the massive whoops from the desert trucks. I do see this as a decent technique to take the load off of the forearms, but only for lower speeds like a track with lots of tight corners, with dirt that has a bit more moisture in it so traction isn't as hard to find. Some hills here I can go up pinned hanging off the back of the bike literally, like my arms are straight and my legs are straight and my chest is almost parallel with the seat and not loop out.

[@arishem555]

Maybe it will help someone. Wanna share, that I am experiencing numbness in my hands while riding bicycle for many years. I learned how to stretch with yoga practice specifically forearms. It helped a bit but not much. But then I found out something which blew my mind. I started to press inner side of my forearm with my thumb and realized how overstressed my muscles are. Especially those which control fingers (they are quite deep in the arm and not easy to reach). Then I've got my theragun mini massager (not an ad, honestly thinking it is very good product to keep up with muscles relief), - and it helped a lot. I am relaxing forearm muscles just for a week, - but I can feel already it does help a lot. Also since I'm working for the last 20y in IT and keyboyard is day to day instrument, - it doesn't help my forearms as well. Just try to massage those muscles until one day you will not fill pain in there anymore. Probably it does look that massage and stretching should be there for the rest of my life. If you are in your 20s, - probably easier for you and muscles are recovering faster. I am in my 40+ and I can see how with every +year we are paying extra toll.

[@seanwahl1000]

The one hand drill sounds like a good one. There's a dude on Thumpertalk that always touts about using non glued grips to learn how to hold on with your knees, but it sounds a little more sketchy.

[@IRCTireUSAMoto]

The one hand drill is a great way to understand your movement in relation to what your bike is doing. Counteracting Accelerating and decelerating forces

[@Cross-Country-Biker]

Thanks Rich, I was doing as much of your last videos techniques last Sunday hard enduro...throwing weight forward with throttle...magic

[@IRCTireUSAMoto]

That’s awesome to hear!! Thanks for supporting!!

[@ashwillmot2051]

Great vid. Would love a vid on off the bike training. I can second the point about rock climbing. Stronger is stronger and it doesn’t require bulk. I must take up climbing again.

[@f5tornadeau]

I’m in KS. We don’t have hills to clump like that… Back to the weights for me!

[@Kalimerakis]

when will you be writing a book? I'd love to have the equivalent of "the twist of a wrist" as a go-to technique "bible" as I work on my skill and understanding

[@IRCTireUSAMoto]

I’d love to do that! Thanks for the support🙌

[@zxcvbnmnz]

Trials bike fixed my arm pump, learning to ride without knees to hold on with made me balance on the pegs with pre-emptive movements and throttle/brake otherwise I got super arm pump. Only grip tight now with my arms when really needed.

[@davidb9323]

So it’s not just gripping the bike with your thighs and more about balance - light floating on the pegs ? I always feel I’m out of position as soon as I give the bike gas standing up it throws me back out of attack position.

[@azdirtbikes5359]

I rarely suffer with arm pump any more. When I feel it starting I do what he has recommended here plus I remind myself to breath. But the most important thing I have found is to have my bikes suspension set up right for the ride and that eliminates 99% the chance of arm pump. A few clicks in the right direction can be the cure.

[@villeturkkinen]

Makes perfect sense.

[@ollineitzert7497]

Breath, find moments to relax, stand right.... 😃 👍

[@hillbillydeluxe08]

Where do you do your videos? Figured you were on the road. Just seen you in Iowa

[@f5tornadeau]

I just bought a used KTM 200 to start riding again after 20 + years off a dirt bike. It’s not like riding a bike, as they say. I’m so rusty that arm pump was right there. The really muddy conditions didn’t help. Still awesome. I have a long ways to go…

[@richardbarton7]

Brad Lackey's trick worked for me when i rode, get a pair of handlebars the same as you ride with, get a weightlifting bench , put a pulley on the ceiling a bit past your feet , put weights on a cord and join to handlebars via the pulley , lie on the bench pulling weighted bars towards and aways from you , do reps daily . end of prob. The trick is that using handlebars builds up specific muscles where a straight weight lifting bar will not.

[@NorfolkTrailRiding]

So, I'm a climber, and the fore arm pump from riding is the same and the pump from climbing, that is muscles controlling your fingers. Basically the best cure is finger strength and endurance exercises. For climbing we use hang boards to increase finger strength and endurance. Also not overgripping the handle bars, keeping as relaxed grip as possible. Again a common problem in climbing is over gripping causing forearm pump.

[@whiteelk6995]

Trial training is one more option

[@IRCTireUSAMoto]

Trials definitely helps. All about proper form and movement

[@bendiesel4446]

I would love to see what you could do on a stock trail bike like klx300r or even an air-cooled 230cc. I know it's not your type just curious to see what is possible with your skills

[@Bowie369]

Push threw the armpump and build that muscle it goes away after a Lil but if u keep stopping when u get it to rest it will keep occurring , and eat plenty of salt on Ur food the night befor to help stop cramps

[@keithmather2842]

Nice!!!

[@Superdisco199]

It's pretty simple, run the lowest bar (i.e KTM-LO)with your grips level with the horizon (-1 bar position) and bar intersecting fork tubes at the bar mounts (KTM bar mount 2 out of 4 working backwards) and you have to flog yourself senselss to get arm pump. The right bar setup spreads the work load over more muscles and reduces leverage required. SimpleZ.

[@AntiStressKit]

Rich, thank you for the vid. I will apprecaite it if in a future vidwo you would share your view on mousses vs. tubs/tubliss

[@MrFPSWisconsin]

If I eat greasy food the day before and get some sugar in immediately before the ride it helps. $1 large Dr Pepper from McDonald’s on the way out.

[@2strokin70]

ive heard that some people try to beef up and do arm workouts and this is not good necessarily.having big arms could be detrimental

[@komakmy91]

When riding dunes I grip too hard but last ride I tried to fix my form and to grip loose and I felt better!

[@IRCTireUSAMoto]

Loose is good!!

[@rockymtnpursuit]

Where was this filmed? Tooele, UT?

[@bensmith8125]

I've never had it, must be cause I'm so slow🤣

[@markcardwell]

You rock bro thx

[@IRCTireUSAMoto]

Thanks for watching!

[@jonnyhumphreys9133]

What are your thoughts on grip type(pillow or thinner diameter), flex bars, bar height, position and angle? Do you feel any of that factors in or can aid in limitations that may stem from injuries, etc? I also have a hard time staying loose on sand.

[@IRCTireUSAMoto]

Those are absolutely factors. That being said proper form trumps all.

[@f5tornadeau]

@@IRCTireUSAMoto I agree. The better the bike is setup for you, the more comfortable you’ll be, and more relaxed.

[@babar69110]

Great video as usual ! As a drummer and vibes player, even being a sh*tty rider, I never had arm pump... Modern technique teaches to have firm grip but loose at same time... Seems a bit contradictory but the arm/wrist/fingers are a whole system which can be totally relaxed. Thenar eminence muscle is the most important for us, and is same hold and power for handbars and sticks control. ;) This is a topic not often discussed. If you have a strong and flexible Thenar eminence muscle, you can control the bar only with it, index always on the levers and even all others fingers totally free. Hand muscles won't never become crisp and then wrist, arm etc... ... ok now let's follwy your advices : turn left, turn right, turn left, turn left, tune right turn left turn right turn righ ;)

[@IRCTireUSAMoto]

Get your paradiddles dialed in!

[@babar69110]

@@IRCTireUSAMoto made my day ;) ;) ;) ;) ;) ;) come make some clinics in Europe. I will show you some Moeller technique ;)

[@CoolEyeColorado]

Stay relaxed and control breathing

[@eddieadams5552]

Slow is smooth. Smooth is fast.

[@tommelo4270]

I think that you are describing acute compartment syndrome. This can become a medical emergency if it goes on to long. Best you look it up.

[@IRCTireUSAMoto]

Lol

[@alloriginal62]

I think what you wanted to say is " forearm pump" not " for arm pump" . Generally riding, especially downhill, will pump up the forearms

[@bikersoncall]

Yep, ride the bike, don't let it ride you, it can kill ya'. 'Preemptive' is a good way to look at it. For fingers: I force myself to give my pissed-off finger a break (middle) by alternating with ring, as well as index finger, I mod my clutch levers so that I don't lop off fingers while using just one. The middle for me is by far the strongest and most talented of the three, but the others most also chip in. I also stretch my forearms constantly, well very often, lose, flexible muscles perform better, faster, recover quicker and perform better, still nothing that I've found prevents 'arm pump' , I'll be trying out some of Rich's techniques, shown here, very soon.

[@IRCTireUSAMoto]

Technique is definitely key! Hope the drills and techniques work for you.

[@bikersoncall]

@@IRCTireUSAMoto Thanks..

[@chrisvozza6530]

Exactly what happens to me. I go harder my body gets all outa wak especially with arm pump

[@dougiep8464]

Take up Judo, BJJ or Sambo. Your grip and forearm strength and endurance will go through the roof.

[@dougiep8464]

But yes technique is king.

[@dpforth]

"de-accelerating"?

[@bikersoncall]

You've never heard of re-decelerating, its really the same-opposite thing, try it.

[@rztrzt]

Instead of doing weights rather do exercises that stretch the muscles, there's some yoga you can do.

[@IRCTireUSAMoto]

Sure both have benefits

[@kylebeaton5604]

Alpha lipoic acid

[@gorillafpv771]

Mi mamá dice: Agua y ajo

[@DD-sn4iz]

just in case you want to watch that super enduro race he mentioned. kzbin.info/www/bejne/enrJlmSIaN2Vgbc

[@IRCTireUSAMoto]

🙌🙌 thanks!

[@hackertheslacker]

No such thing as arm pump. You're hanging on waaaay too hard my friends.

[@jamesberkley501]

Knob