A tennis elbow strap, technically known as a counterforce brace, is a common tool used to manage the discomfort associated with lateral epicondylitis. It works by applying targeted compression to the forearm muscles responsible for extending the wrist and fingers. This pressure absorbs and redistributes the forces generated by muscle contraction, effectively reducing strain on the tendon attachment point at the outside of the elbow joint. By creating a temporary anchor point, the strap alleviates pain and allows the irritated tendon to begin healing.
Identifying the Target Area for Placement
Proper placement of the counterforce brace is essential for reducing tendon strain. The strap should never be positioned directly over the painful bony prominence, which is the site of tendon irritation, as this increases localized pressure and may worsen discomfort.
The brace must be situated over the muscle belly of the forearm extensors, approximately one to two inches below the elbow crease. This distance is roughly equivalent to two or three finger-widths down the forearm toward the wrist. To locate the correct spot, lightly clench your hand into a fist and feel the outer forearm area that bulges slightly when the wrist muscles contract. The strap’s pressure pad should rest directly on this most prominent part of the muscle mass to dampen the muscle’s pulling force on the elbow.
Applying the Strap and Setting Correct Tension
Once the muscle belly location is identified, secure the strap to achieve the correct tension. The goal is to apply enough circumferential pressure to provide a counterforce without impeding blood flow or nerve function. The initial fastening should be snug, but not uncomfortably tight, ensuring the strap does not shift during activity.
Many counterforce braces feature a secondary adjustment mechanism, such as a pressure pad or booster strap, for finer compression. This pad should be centered over the muscle belly to maximize force redirection. To gauge tightness, ensure you can easily slide one finger underneath the strap, indicating a firm, non-constricting fit. If applied correctly, a noticeable reduction in pain should be felt immediately upon gripping or performing the motion that causes discomfort. Tingling, numbness, or a cold sensation in the hand or fingers indicates the strap is too tight and needs immediate loosening.
When and How Long to Wear the Brace
The counterforce brace is intended for use during activities that trigger pain, not for continuous wear throughout the day or night. Wear it during periods of lifting, gripping, or repetitive motions to protect the healing tendon from excessive strain. Wearing the brace during strenuous tasks allows the muscle to work while minimizing the pulling force on the injured tendon.
Remove the brace during prolonged rest or sleep. Continuous compression can restrict circulation and may lead to muscle weakness if the muscles are never allowed to work without support. The brace is worn until symptoms have substantially subsided during activity, which often takes several weeks or months. Discontinue use and consult a physician if you notice increased pain, swelling below the strap, or any persistent coldness or numbness in the forearm or hand.