Tennis elbow, also known as lateral epicondylitis, is a common overuse injury causing discomfort around the outside of the elbow. It often develops from repetitive wrist and arm motions. Taping can help manage pain and provide stability to the affected area during daily activities or sports, reducing strain on irritated tendons.
Understanding Tennis Elbow
Tennis elbow occurs when the tendons connecting the forearm muscles to the outside of the elbow become inflamed or experience degenerative changes. These tendons, specifically the extensor carpi radialis brevis, are responsible for extending the wrist and fingers. Repeated strain from activities involving gripping, lifting, or twisting the forearm can lead to microscopic tears.
The primary symptom is pain on the outer part of the elbow, which can extend into the forearm and wrist. This pain often increases when gripping objects, shaking hands, or extending the wrist. Despite its name, tennis elbow affects many people beyond athletes, including those who perform computer work, paint, or use hand tools.
Choosing the Right Tape and Approach
Two main types of tape are commonly used for tennis elbow: Kinesiology tape and athletic tape. Kinesiology tape is elastic and flexible, designed to move with the body while providing support. It can help reduce pain by subtly lifting the skin, which may reduce pressure on underlying tissues.
In contrast, athletic tape is rigid and non-elastic, providing firm support and limiting movement. This tape functions more like a brace, offering strong compression and restricting motion. The choice between these tapes depends on whether the goal is to allow continued movement with light support or to provide more substantial immobilization and compression to the affected tendons.
Step-by-Step Taping for Support
Proper skin preparation is important before applying tape to ensure good adhesion and prevent irritation. The skin should be clean, dry, and free of lotions or oils. If the area is particularly hairy, trimming the hair can help the tape stick more effectively. For a supportive athletic tape application, position the arm slightly bent at the elbow, with the palm facing downwards and the wrist gently extended.
Begin by applying an anchor strip of athletic tape around the forearm, a few inches below the elbow joint, ensuring it is not too tight to restrict circulation. This first strip provides a base for subsequent layers. Next, apply several overlapping strips of tape around the largest part of the forearm muscles, just below the elbow. These strips should create a compressive band over the extensor muscles. Each new strip should overlap the previous one by about half its width, working upwards towards the elbow.
Maintain consistent, firm tension as you apply these compression strips, but avoid excessive tightness that could cause discomfort or impede blood flow. The goal is to create a supportive cuff that gently compresses the forearm muscles, which can help reduce the pull on the inflamed tendons at the elbow. Finish the application with another anchor strip to secure all the layers, ensuring the ends are smoothly pressed down to prevent peeling. After application, gently rub the tape to activate the adhesive and ensure it conforms well to the skin.
Important Considerations and When to Seek Help
When applying tape, ensure the tension is appropriate; it should feel supportive but never uncomfortably tight, tingly, or cause numbness. Smooth out any wrinkles or creases in the tape to help prevent skin irritation or blisters. Tape is generally worn for a short duration, typically during activities that aggravate symptoms, and should be removed if any skin irritation, itching, or increased pain occurs.
Taping offers temporary support and pain relief; it is not a long-term solution or a cure for tennis elbow. For persistent or worsening pain, or if new symptoms such as numbness, tingling, or significant swelling develop, consult a healthcare professional. A doctor or physical therapist can provide an accurate diagnosis and recommend a comprehensive treatment plan, which may include exercises, rest, or other therapies. Self-taping should complement, not replace, professional medical advice.