Are you having problems with forearm pump? You're not alone.
Follow these tips along with your regular motocross training program to minimize this problem.
•Emphasize
your forearms when you do your pre-ride stretching routine. Tight muscles in this region will just exasperate forearm pump.
The best way to perform this stretch is to be sitting on your bike; that way you'll target the forearm muscles just right.
So start by assuming your normal position on your bike. While holding your arms straight out with your hands turned up at
the wrist, lower your arms far enough so that your fingertips are touching the center of the grips. Slowly push against the
grips with your fingertips. Hold for one minute. Relax. Repeat until your forearms are loose.
•Proper control
configuration. It's very important that all controls are properly configured and maintained that way exactly all the time.
Both your clutch lever and front brake lever should be in a direct line with your forearms when your body position is poised
to attack. Bottom line – you must be ergonomically correct all the time.
•Part of
your training is to ride on a regular basis. We're all busy these days; no doubt about that. But the fact of the matter is
that that you and your bike must be best friends to function as a unit. Your body must remain conditioned and fluid.
•Are your grips too big for your hands? The fact of the matter is that most motocross riders use the grips
from the factory. They will do a lot of customization to the rest of the bike and never give a thought to the grips. But the
right size grips can be a maker or breaker when it comes to muscle fatigue and form.
•Get warmed
up and stay that way. Warm up early and stay that way. When you cool off too much, your muscles tighten up. If you get on
your bike in that condition for a training ride or to race, you're asking for trouble.
•Don't use
“death grip” tight gloves. This tip dovetails into the last tip. You've got to keep your blood flowing. If not,
you risk muscle pulls, loss of flexibility, and impairment of your nerves. Your nerves are a feedback mechanism. Don't compromise
them.
•Finally, give those forearms a workout. Buy yourself a hand spring exerciser. Squeeze it
rhythmically for one minute with one hand and the switch to the other. Repeat. Make it a habit by doing it along with another
activity, such as when you're watching TV. Another exercise that helps is this: put a comfortable amount of weight on a barbell.
Sit on a bench with your arms resting on your legs and wrists 4” beyond your knees, palms up. Holding the barbell with
both hands, just curl your wrists repeatedly. Flip your arms over and curl your wrists the other direction.
All riders will experience forearm pump; it's a fact of life whether you've been riding a week or ten years. When
you ride, focus on remaining fluid and loose. This is one of the best ways to control arm pump after you've prepared with
the above tips.
