Elbow straps, also known as counterforce braces, are used to alleviate pain in the elbow and forearm. They are most commonly used to manage tendinopathies like lateral epicondylitis (tennis elbow) and medial epicondylitis (golfer’s elbow). The primary function of the strap is to provide localized compression to the forearm muscles just below the elbow joint. This pressure helps reduce the strain and discomfort associated with overuse injuries.
How the Strap Works to Relieve Pain
The elbow strap operates on a biomechanical principle that shifts the point of tension away from the injured tendon insertion. When you grip an object or move your wrist, the forearm muscles pull on the tendons that attach to the bony bumps on either side of the elbow. In conditions like tennis or golfer’s elbow, this repetitive pulling causes irritation and microtears at the tendon’s attachment point on the bone, leading to pain.
The strap applies targeted compression to the muscle belly, creating an artificial, secondary attachment point for the muscle-tendon unit further down the forearm. This action effectively shortens the functional length of the muscle, causing the force generated during activity to be dispersed across the wider muscle tissue instead of concentrating at the inflamed insertion point. This redistribution of force allows the irritated tendon to experience less stress, which can result in significant and often immediate pain relief during activity.
The placement of this compression is crucial and depends entirely on the location of your pain. For lateral epicondylitis (tennis elbow), the strap’s compression pad must be positioned over the outer (lateral) forearm muscles (the wrist extensors). Conversely, for medial epicondylitis (golfer’s elbow), the pad should rest over the inner (medial) forearm muscles (the wrist flexors).
Detailed Application Instructions
Proper application begins with identifying the correct target location on the forearm. You need to find the thickest part of the muscle belly, typically two to four finger widths below the crease of your elbow joint. This positioning places the strap over the muscle mass, ensuring the pressure is applied to the muscle and not directly on the sensitive bony prominence of the elbow joint.
Next, place the compression pad directly over the identified muscle belly, aligning it with the side of your pain—the outside for tennis elbow or the inside for golfer’s elbow. The strap should be wrapped around the forearm and secured while your arm is relaxed and slightly bent. Ensure the strap’s orientation, as some models have directional features that need to face a specific way for optimal compression.
Initial tension should be snug enough to feel firm contact but not so tight that it feels restrictive or painful before activity. Once secured, perform the motion that usually causes pain, such as gripping or lifting an object. If the pain is reduced, the strap is likely positioned correctly and at the right tension, providing comfortable yet effective pressure.
Recognizing Common Errors and Adjusting Fit
A frequent mistake is overtightening the strap, which can lead to complications beyond discomfort. Signs that the strap is too tight include numbness, tingling, a cold sensation in the hand or fingers, or discoloration of the skin below the strap. If you experience any of these symptoms, immediately loosen the strap, as excessive pressure can impede blood circulation or irritate nerves.
Another common error is wearing the strap too loosely, which renders the counterforce mechanism ineffective. If the strap slides down your arm easily or if you feel no reduction in pain during activity, the tension is inadequate. A properly tightened strap should allow you to slide one or two fingers snugly underneath it, confirming that the pressure is firm without being constrictive.
Incorrect placement also diminishes the strap’s effectiveness; placing it directly over the bony elbow joint or too far down the forearm over the wrist will not achieve the desired muscle compression. The strap is intended to be worn during activities that trigger your pain, providing support when the muscles are active. It should typically be removed when you are resting or sleeping, as continuous compression while inactive does not benefit the healing process and can cause unnecessary tightness or stiffness.