Tennis elbow, or lateral epicondylitis, is a common condition characterized by pain on the outside of the elbow. This discomfort typically arises from repetitive motions involving the forearm muscles and wrist extension, leading to irritation or tiny tears in the tendons that attach to the bony prominence on the outer part of the elbow. To help manage symptoms and promote healing, a brace is often recommended. Understanding the correct way to apply and wear this brace is important for achieving relief and supporting recovery.
Understanding the Brace’s Function
A tennis elbow brace, often referred to as a counterforce brace, works by applying targeted pressure to the forearm muscles just below the elbow. This pressure helps to absorb some of the force that would otherwise be transmitted directly to the irritated tendons at their attachment point. By redistributing the stress away from the inflamed area, the brace can reduce the strain on the affected tendons during activities that involve gripping or repetitive arm movements. This mechanical unloading allows the injured tissues to rest and begin the healing process more effectively. The effectiveness of the brace depends significantly on its correct placement and the precise amount of compression it applies to the forearm.
Achieving Optimal Tightness
Determining the correct tightness for a tennis elbow brace involves finding a balance between providing adequate support and avoiding harmful compression. If the brace feels too loose, it may slide down the arm or fail to provide the necessary counterforce against the forearm muscles, resulting in continued pain. The brace should feel secure enough to remain in place during movement without constant adjustment.
Conversely, a brace that is too tight can cause problems by restricting blood flow or irritating nerves. Signs of excessive tightness include numbness or tingling in the hand or fingers, increased pain around the elbow or forearm, or a throbbing sensation. The skin under the brace might also appear discolored, such as blue or unusually pale. If any of these symptoms occur, the brace should be loosened immediately.
The optimal tightness creates a feeling of firm, constant pressure without causing discomfort or restricting movement. The goal is to feel noticeable relief from pain during activities that typically aggravate the elbow. The brace should not dig into the skin or leave deep indentations once removed, but rather leave a temporary, light mark. It should feel supportive and gently compress the muscle, not constrict the arm.
Proper Placement and Duration of Use
Correct placement of the tennis elbow brace is as important as its tightness for effective pain relief. The brace should typically be positioned on the forearm about 1 to 2 inches below the bend of the elbow, specifically on the meatiest part of the muscle belly. This area corresponds to the origin of the wrist extensor muscles, which are commonly implicated in tennis elbow. Placing it too close to the elbow joint can be ineffective, while placing it too far down the forearm may not provide enough leverage to unload the tendons.
The duration of brace use should align with activities that aggravate the elbow pain. It is generally recommended to wear the brace during physical activities that involve repetitive gripping, lifting, or wrist movements, such as playing tennis, working, or performing household chores. It is usually not necessary to wear the brace constantly, especially during periods of rest or sleep, as continuous compression might hinder circulation or muscle recovery. Listen to your body and adjust wear time based on your symptoms and activity levels. Regularly inspecting the brace for wear and tear, and keeping it clean, helps maintain its effectiveness over time.