Tennis elbow, medically known as lateral epicondylitis, is a common condition characterized by pain around the outside of the elbow. This discomfort stems from repetitive wrist and forearm motions, irritating or damaging tendons connecting forearm muscles to the outer elbow. Kinesiology tape, a flexible therapeutic tape, can help manage pain and provide support. This article guides you on applying kinesiology tape for tennis elbow, covering preparation, application, and maximizing effectiveness.
Getting Ready to Tape
Proper skin preparation ensures effective tape adhesion. Clean the skin around the elbow and forearm to remove dirt, oils, lotions, or sweat. Rubbing alcohol or a specialized cleanser can degrease the skin, promoting better adhesion. Skin must be completely dry before application, as moisture significantly reduces the tape’s adhesive properties.
If significant hair is present, trim it to about 1/8 inch. Reducing hair improves tape adhesion and makes removal more comfortable. Sharp scissors are needed to cut the tape. Measure the tape correctly beforehand, typically from just below the elbow to the wrist or covering the muscle belly, to ensure adequate coverage.
Applying Kinesiology Tape: Step-by-Step
Different techniques address specific aspects of tennis elbow, such as pain relief or muscle support. Common methods include a “fan” or “Y” strip for decompression over the painful area, or an “I” strip along the forearm extensors for support. Rounding tape corners before application helps prevent premature peeling and extends wear time.
For pain relief, apply a “fan” or “Y” strip over the most tender spot on the outer elbow. Tear the paper backing one inch from each end of a 4-5 inch strip, exposing the middle adhesive. With the elbow slightly bent, apply the strip’s center with 75% tension over the painful area, ensuring anchors are applied with no stretch. Lay the “Y” tails with minimal stretch, fanning over the muscle to gently lift the skin. This lifting action creates space, potentially reducing pressure and improving circulation.
For muscle support, apply an “I” strip along the forearm extensors. Measure a 12-14 inch strip from the wrist towards the outer elbow. With the wrist flexed and elbow extended, apply the tape anchor at the wrist with no stretch. Apply the tape along the forearm, over the muscle belly, towards the elbow with 25-40% tension. The final two inches near the elbow should be applied without stretch to avoid skin irritation and ensure adhesion. After application, gently rub the tape to activate the heat-sensitive adhesive, securing it firmly.
Maximizing Tape Effectiveness
To maximize tape effectiveness, follow certain practices after application. Kinesiology tape can be worn for several days, typically 3 to 5, with some high-quality tapes lasting up to 7. Duration varies based on skin type, activity level, and application area. If tape peels, trim loose sections to prolong wear time rather than removing the entire strip.
Remove tape gently and carefully to prevent skin irritation or damage. Peel the tape slowly in the direction of hair growth. Warm water, soap, or an oil-based product like baby oil can loosen the adhesive for smoother, more comfortable removal. Avoid ripping the tape off quickly, as this can cause discomfort and pull at the skin.
When Taping Isn’t Enough
While kinesiology tape helps manage tennis elbow symptoms, recognize its limitations and when professional medical advice is necessary. If pain persists for more than a few weeks despite self-care, or symptoms worsen, consult a healthcare provider. Signs like severe pain interfering with daily activities, weakened grip, swelling, discoloration, or sleep-affecting pain indicate a need for medical evaluation.
Certain conditions contraindicate kinesiology tape use. Do not apply over open wounds, damaged skin, or areas with severe swelling or infection, as this increases complication risk. Avoid use near areas with deep vein thrombosis (DVT), as it could dislodge a blood clot. Individuals with adhesive allergies or sensitive skin should exercise caution or perform a patch test.