A tennis elbow strap alleviates discomfort from pain around the outer elbow, a condition known as lateral epicondylitis. This often arises from overuse of forearm muscles and tendons, not exclusively from playing tennis. The strap provides targeted compression to manage symptoms of this common tendinopathy.
Proper Placement and Adjustment
Correct placement of a tennis elbow strap is essential for its effectiveness. The strap should be positioned on the forearm, typically one to two inches below the elbow joint, over the largest part of the forearm muscle. This placement ensures the strap applies pressure to the muscle belly rather than directly on the bony prominence of the elbow or the joint itself.
When applying the strap, ensure the padded section rests directly over the primary muscle group involved in extending the wrist and fingers. The strap should be snug, but not overly tight, allowing for proper blood circulation.
A good test is to ensure you can comfortably insert two fingers underneath the strap. Tightening it too much can cause tingling, numbness, or increased pain, indicating it needs loosening. After securing the strap, test its fit by bending your arm and performing activities that typically cause discomfort, such as gripping an object. The goal is to feel a noticeable reduction in pain without restricting movement or causing new discomfort.
How the Strap Helps
A tennis elbow strap functions by applying counterforce pressure to the forearm muscles. This pressure creates a new, artificial origin point for the forearm extensor muscles, reducing the tension and strain placed on the inflamed tendons where they attach to the outside of the elbow. By dispersing the stress over a broader area of the muscle, the strap lessens the pull on the injured tendon during activities involving wrist and hand movements.
Beyond stress reduction, the strap can also dampen vibrations that occur during repetitive movements, which might otherwise aggravate the irritated tendons. The constant, gentle compression may also enhance proprioception, or the body’s awareness of its limb position, encouraging more mindful movement patterns that reduce harmful strain. The strap works by mechanically offloading the stressed tendons, promoting a more favorable environment for healing.
Key Considerations for Effective Use
While a tennis elbow strap can offer relief, it is important to use it judiciously. It is primarily beneficial during activities that typically aggravate your symptoms, such as sports, manual labor, or repetitive tasks. Wearing the strap during these times helps to manage pain and reduce strain when the muscles are actively engaged.
Conversely, it is advised to remove the strap during periods of rest, sleep, or when not engaged in aggravating activities. Continuous wear can potentially lead to over-reliance or muscle weakening over time. The strap is a temporary aid, not a permanent solution, and most cases of tennis elbow improve within six months to two years, often without extensive intervention. If pain persists or worsens, or if you experience numbness or tingling, remove the strap and consult a healthcare professional. Regular cleaning and proper care of the strap, following manufacturer guidelines, ensures its longevity and hygiene.