XLarge TEST: 4Arm Strong
A lot has been said and written about inflated arms, but no one ever came up with a real solution. Recently we see more and more professional riders using a new tool to combat arm pump, the 4Arm Strong. Riders like Ryan Dungey and Zach Osborne claim the 4Arm Strong is an innovation in the sport, but is it? I put it to the test and tested it out for you.
We hear it again and again after every series, “I couldn't hold my handlebars anymore”, “my arms are like concrete”, arm pump is one of the most feared enemies of a motocross rider, even more feared than the man with the hammer . Mechanics, trainers, fans always have new 'hearsay' methods to make the arm pump disappear but these don't always help, usually never. From perfect suspension adjustment to medication, we tried everything but nothing helped until the 4Arm Strong came onto the market.
What is arm pump
Arm pump, simply put, is the result of too much blood in a limited area. When certain athletes move their hand and wrist in a repetitive motion such as pushing and pulling an object, they may experience tightness in the forearm and loss of grip strength. This means that an extra amount of blood is sent to the muscles, resulting in the muscle swelling. There is a fascia around this muscle (Fascia = covering/membrane around different muscles). This phenomenon can best be compared to a balloon, the muscles, that is inflated in a bottle, the fascia. After a certain time, the muscle (balloon) can no longer swell within the fascia (bottle) and the grip strength weakens. Most people know this feeling as pumped arms.
What is the 4Arm Strong
The 4Arm strong was designed by Lee Ramage, a physiotherapist who specializes in 'Active Release Therapy', with which he mainly remedies carpal tunnel syndrome, pain in the elbow, knee, neck and shoulder. What immediately gave me a sense of confidence in the product was Lee's generosity. A few days after my first email about the 4-Arm Strong, a device was already on its way to Belgium. Without any obligation, I was allowed to test the new instrument and give my opinion on the operation of the 4Arm Strong. That's all well and good, but how does the 4-Arm Strong work?
The 4Arm Strong is a self-therapy device that stretches the forearm muscles towards the elbow by stretching the forearm with added pressure. This type of assisted stretch can expand the fascia and lengthen the forearm muscles in the anterior and posterior compartments of the forearm, as well as create a stretch for the elbow that cannot otherwise be achieved. Expanding the fascia and stretching the forearm muscles provide more space in the forearm compartment, allowing more blood to flow into the muscles with less resistance. Less constriction translates to less arm pump. It also results in a freer, less restrictive movement that almost always results in greater grip strength and range of motion in the hands and wrists.
4Arm Strong TEST
To test the device as extensively as possible, I used the 4Arm Strong during the first half of the season. I also performed a small test during some training sessions, both tests gave us a clear result.
Short test – 2 Training sessions
Test protocol:
Without 4-Arm Strong (1st session)
- 15 min all-out (aggressive)
- Normally after 1 min 30 to 3 min delay = Acidification causing inflated arms.
- Feeling after 15 minutes: Score 0-3 => 0 = No arm pump; 1 = Very light arm pump (tension); 2 = light arm pump (tension); 3 = Lots of arm pump (concrete hard)
With 4-Arm Strong (2nd session)
- 15 min all-out (aggressive)
- Depending on basic endurance, it will weaken after 5 to 10 minutes
- Feeling after 15 minutes: Score 0-3 => 0 = No arm pump; 1 = Very light arm pump (tension); 2 = light arm pump (tension); 3 = Lots of arm pump (concrete hard)
I performed the first test on the sandy and fast Loon-Plage circuit. During the warm-up I applied my usual routine, a short warm-up off the bike combined with a warm-up of 2 to 3 laps on the circuit. I then started a 20 minute session. Upon arrival, my arms felt heavy and slightly pumped. This was the ideal time to test the 4-Arm Strong. After a short break, I performed all the exercises thoroughly with the equipment and started my next session. My first feeling after performing the exercises was strange. My arms felt extremely light and very relaxed, it was a pleasant feeling but I didn't feel like I had greater grip strength now. After a few minutes of riding I came across a rider who had my speed and we battled until the end of the session. Without realizing it, I had 35 minutes on the clock. This with a low basic condition, which caused the lap times to drop at the end, but without inflated arms. I was very impressed, but I remained quite skeptical about the 4Arm Strong. That's why I ran the same test again a few weeks later on the same course and under the same conditions. This test had the same result, the first session my forearms were slightly inflated and after using the 4Arm Strong they were not.
Long test – ½ competition season
At the beginning of the competition season I was sent the 4-arm strong, which ensured that I could use the device during the first competition. I used the device regularly during the first races and with a good physical condition I was able to complete the series of 20min + 2R well. As most know, I got injured in April and was forced to sit out for 2 months. After a long rehabilitation period, I was ready to take part in the competition season again. For me this was the ideal moment to make a final decision about the 4Arm Strong, I chose a few series to use the 4-arm strong. According to expectations after the previous test, the series where I had the least trouble with arm pump and was also able to achieve the best results were the series where I used the 4Arm strong.
This last test was the deciding factor for me to continue using the product. Without thinking about it at first, the pattern became clear, every time I used the 4Arm Strong during the competition I performed better. Let me be clear, during every match I suffered from arm pump, but at a different time and of a different nature. With the 4Arm Strong I only started experiencing arm pump after 15 minutes and it was much more tolerable, I was always able to complete my series. Without the 4Arm Strong it often happened that I simply could not continue riding because I could no longer hold my handlebars.
User
There are several routines to use the 4Arm Strong, they are all very similar. With a background as an exercise expert, I have developed this routine for myself and it works best for me.
The 4Arm Strong therapy works as follows:
- Start the routine 20-30 minutes before riding.
- Slide the 4Arm Strong over the arm with the 'dial angle' away from the elbow.
- Make sure the dial is under the ring and middle fingers, on the inside of the forearm.
- Bend the elbow to 90° and ensure that the 4Arm Strong just touches the upper arm.
- Now turn the dial until you feel a slight tension.
- Then extend the arm and pull your fingers towards the back of your hand to achieve maximum stretch. Hold this for at least 15 seconds. (Step 6 causes a lot of tension on the muscles, if you have pain, go back to step 5 and turn the knob less hard.)
- Go back to step 4 and move the dial 3cm to the left. Then perform steps 5-6 again.
- Now move the dial 3cm downwards and perform steps 5-6 again.
- Now move the dial 3cm to the right and repeat steps 5-6. (This creates a print on the skin of 4 circles in the shape of a square)
- Now move the dial to the top of the forearm.
- Now turn the dial until you feel a slight tension.
- Then extend the arm and pull your fingers towards your palm to achieve maximum stretch. Hold this for at least 15 seconds.
- Now move the dial 3cm to the right and repeat steps 11-12.
- Now move the dial 3cm downwards and perform steps 11-12 again.
- Now move the dial 3cm to the left and repeat steps 11-12. (This again creates a print of 4 circles in a square)
- If this is insufficient, the entire routine can be repeated again. Make sure the routine is at least 15 minutes before the start of the competition/training session has been completed.
Decision
The 4Arm Strong does reduce arm pump, but of course it should not be regarded as a panacea. There is no instrument that allows an infinite amount of blood to flow through the forearms without inflating. What I do know for sure is that the device has no harmful side effects and is definitely worth trying.
You can purchase this device from €159, more information can be found here here
If you have any questions about this test or this product, do not hesitate to contact us or comment on the article!
Text: Yente Dourte
Photo: 4Arm Strong
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