How to Reduce Arm Pump – 5 Effective Tips

How to Reduce Arm Pump - 5 Effective Tips

Are you facing issues in holding your Dirt bike? Are you unable to get solutions for how to reduce arm pumps? Well, don’t panic. These tips are for new and old riders who suffer from arm pumps. In this article, we will give you all the insights on how to reduce arm pumps that can help you prevent surgery.

The first thought that pops up when you hear the term arm pump might be surgery. But surgery is not the first option, it comes when everything else does not work. So keeping surgery aside, let’s focus on the possible options. Before we jump into solutions it is essential to know what an arm pump is, and how to identify it.

What is an Arm Pump?

An arm pump is a medical condition common in riders. It is a sports-related issue more common in new off-track riders. People who suffer from arm pumps go through painful episodes of cramps and weakness in their arms. It starts from pain to cramps and eventually losing all the strength. 

At first, riders feel pain in their fingers, hands, and forearms. Later, pain turns into strain, and makes it tough for riders to keep going. An arm pump is a condition in which riders are not able to grip handles or use their hands for pressing breaks, throttles, or clutches. In severe conditions, riders give up overriding and take a complete break to let it reduce with rest.

Who Suffers From an Arm Pump?

Now, the question is why arm pump happens, and who is the one suffering from it? 

Well, an arm pump is common in riders who ride off-track. It is more prevalent in new riders because they aggressively hold bike handlebars, adding a lot of stress on their hands and fingers.

Constant pressure on the forearm, hands, and fingers results in strain, cramps, and loss of strength. New riders are easy targets because they do intense hand work without noticing how dangerous it is.

Off-road tracks are full of jumps, bumps, and other obstacles. High-speed jumps and supercollider rides add pressure on arms developing severe contraction. As a result, hand muscles demand more oxygen and blood flow. And due to insufficient supply, symptoms of arm pump appear.

In severe cases, riders quit riding or take a break from that session. Arm pumps are a painful medical condition, and it requires proper treatment. The treatment includes stretches, strengthening exercises, a balanced diet, hydration, and other protocols.

How to Reduce Arm Pump?

If you suffer from an arm pump and want to get rid of it without surgery, follow these tips:

Prepare yourself

The first step of reducing the arm pump is to prepare your arm, muscles, and body. It includes gentle warm-ups, stretches, exercises, or running. Warm-up prepares your muscles, arms, legs, and other body parts by increasing the blood flow.

Riding a Dirt bike on an off-road track demands good strength and stamina. Warm-up pumps increase heart activity and pump more blood. When more blood enters your vessels, lactate is released. It acts like a booster and prepares your mind and body for a heavy workout.

When there is a good blood supply, your muscles stay relaxed. And relaxed muscles are at low risk of developing arm pumps. So, riders who do stretching or any warm-up before the race stay on the safe side. They get sufficient blood and oxygen supply to decrease the risk of arm pumps.

Keep yourself hydrated

Dehydration is a cause of arm pumps in beginners because they are excited about race and 

neglect their health. Fluids like water and Gatorade are a perfect source of nutritious hydration.

They maintain electrolyte levels and help increase blood volume when needed.

While riding on bumpy tracks, your body gets drained and demands a huge supply of blood and oxygen. At this level, electrolytes play a role and increase the overall blood flow. If your muscles are getting enough blood supply, the chances of an arm pump getting low.

So, to reduce the arm pump, drink enough water 20 minutes before your ride. You can also keep water bottles or Gatorade fluids with you to keep yourself hydrated during the ride.

Improve cardiovascular health

If you are a new rider and want to avoid arm pumps, pay attention to your cardiovascular health. Poor cardiovascular health is a sign of poor blood flow. To improve your oxygen and blood supply, spend some time in the Gym.

If you have no time for the gym, add walking to your routine. Workouts and walking are the best ways to improve cardiovascular fitness. Riders with poor heart conditions are always at risk of arm pumps because their muscles get an inadequate blood supply.

You can also make yourself fit by adding more nutrients to your diet. A balanced diet of sufficient nitrates improves cardiac health and decreases the chance of an arm pump.

Use the right pieces of equipment

While taking care of your physical and mental health, also pay attention to your bike and other equipment. Sometimes those arm pumps are caused by the wrong equipment, like using poor quality gloves or a bike with loose handles.

In this case, use good quality equipment to reduce the arm pump’s risk. Wearing palm protectors or using an upgraded bike helps you ride without experiencing arm pumps.

Palm protectors help absorb impact and reduce vibration for a smooth riding experience on bumpy roads. So, if you suffer from arm pumps or want to reduce your purchase of quality pal protectors.

Upgrading your bike is also a good option because when you use a new bike with large and 

shock-absorbing grips, your arms stay in good condition. The new upgraded version of Dirt bikes has seat grippers and steering dampers to reduce the possibility of arm pumps in riders.

As prevention is better than cure, choose the correct bike and equipment beforehand. It would help you avoid arm pumps.

Grip the bike with your legs and knees

An arm pump has a strong connection with technique and handling. If a rider aggressively holds bike handles, it puts a lot of pressure on the arms. It is a wrong gripping technique, and using knees and legs is a safe option. 

Gripping a dirt bike with knees decreases arm pumps in riders. It relaxes the upper body, giving rest to arms and hands. All the smart riders use this technique on off-road tracks to protect their arms from strain.

You can use this riding technique to prevent arm pumps, no matter how uneven the road is.


Arm pumps are common in bike riders. New riders are easy targets, but old riders also suffer from it. To avoid arm pumps, keep yourself fit, hydrated, and physically prepared. On the other hand, a correct choice of bike and riding techniques also reduces arm pumps to some extent.

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