Arm Pump (or clinically known as Chronic Exertional Compartment Syndrome...CECS of the forearm) is a common problem we face in our hobby. Whether it be racing a moto or simply trailriding, we all know how debilitating it can be. Below explains what arm pump is, how it occurs, and some idea's on how to eliviate it.
HOW ARM PUMP OCCURS
During vigorous exercise, muscles require a tremendous amount of oxygen-rich blood and commonly increase in volume by up to 20 percent. The engorged muscle is encased inside the inelastic fascia and, as it grows, the pressure within the fascia compartment increases. Although gases and solids are compressible, fluids are not. The incompressible fluid within the inelastic fascia makes the forearm feel hard as rock. If the "compartment pressure" rises high enough, blood vessels can collapse, which restricts or stops the flow through that vessel. Veins, with their low pressure and thin walls, collapse earlier than high-pressure, thick-walled arteries. When veinous flow reduces, arterial blood continues to enter the fascial compartment but is restricted from leaving. This restricted outflow further increases the pressure within the fascia compartment. If the compartment pressure rises higher than the pressure in the capillaries, or even the arteries, then these vessels may collapse, resulting in "muscle ischemia", a painful condition of oxygen deprivation. Muscle ischemia leads to even higher compartment pressures. Most of the studies related to high compartment pressure (what motocrossers know as arm pump) have been documented in the lower legs of distance runners. Only a few cases have been described in the hands, feet, thigh, elbow, and forearm. The condition is called various names, including "chronic compartment syndrome," "effort-related compartment syndrome," "exercise-induced compartment syndrome," or "chronic exertional compartment syndrome." Motocross arm pump is technically known as "chronic compartment syndrome of the forearm," (CCSF). All of the names seek to differentiate this condition from the much more dangerous condition of "acute compartment syndrome".
TECHNIQUES TO REDUCE OCCURANCE
Unfortunately there is no qucik and easy fix for Arm Pump. Some suggestions on how to reduce it's occurance though are:
- Body Position is critical. Most average trailriders stay on their bike predomenantly by using their handlebars. This is fine for crusing around but will cause a great deal of arm pump once you start tackling hills or rough terrain. To reduce the reliance on your arms and vice like grip on your bars you need to use more of your core muscles (stomach), and you need to grip the seat between your knees. This will help keep you in position on your bike without over using your forearms.
- Keep your chest over your bars while accelerating and riding rough terrain. This naturally requires less strain on your upper body because your weight is forward and not affected so much by the bikes change in momentum.
- Relax your arms where ever possible. Release your grip on your bars as often as you can. If the track becomes smoother, open and close your hands on your bars to help relax the muscles in your forearms.
- When waiting for riders to catch up, or having a break between tracks, give your arms a shake, even try holding them above your head for a few minutes, and let gravity help drain the excess blood from your muscles.
- Relaxation is key, so even a change of mental attitude can help. Your mind is a powerful tool, think relaxation and your body will take small measures to try and achieve it.
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