A tennis elbow strap, often called a counterforce brace, is a non-invasive device designed to alleviate the pain associated with lateral epicondylitis (tennis elbow). This common condition involves irritation of the tendons attaching the forearm muscles to the bony knob on the outside of the elbow joint (the lateral epicondyle). The strap’s primary function is to apply direct, firm compression to the forearm muscle belly below the elbow. This creates a new point of tension, helping to dampen and redistribute pulling forces away from the painful tendon attachment point, providing temporary relief during activity.
Pinpointing the Optimal Placement Area
Correct placement is the most important factor determining the strap’s effectiveness in reducing elbow pain. The strap should never be worn directly over the painful bony knob of the elbow joint, as this is ineffective and increases discomfort. The true target for the counterforce brace is the thickest part of the forearm’s extensor muscle mass, known as the muscle belly. This muscle group is responsible for extending the wrist and fingers.
Locate the area of maximum tenderness on the outside of your elbow. Measure approximately 1.5 to 2 inches (two to three finger-widths) below that spot down your forearm. This position ensures the strap compresses the muscle belly, creating a new anchor point that absorbs strain before it reaches the irritated tendon attachment. The compression pad should rest directly over this muscle bulk on the top of the forearm.
Securing the Strap and Setting Tension
Once the optimal location is identified, secure the strap to achieve the correct level of counterforce. If the strap has a compression pad, ensure it is aligned directly over the extensor muscle belly on the top of the forearm before fastening. It can be helpful to slightly extend your wrist back to make the extensor muscles more prominent before tightening the strap.
The correct tension is firm enough for effective compression but not so tight that it restricts circulation or causes pain. Use the “one-finger rule”: you should be able to comfortably slide one finger underneath the strap when it is secured. The strap should feel secure and apply noticeable pressure during activities, but it should not leave deep marks or feel uncomfortable when the arm is at rest.
Avoid excessive tightness, as this can lead to nerve compression, characterized by numbness, tingling, or a cold sensation in the hand or fingers. If you experience these symptoms, loosen the strap immediately to prevent irritation of the radial nerve. A well-secured strap effectively redirects muscle force, offering immediate pain reduction during use.
Duration of Wear and Usage Scenarios
The counterforce strap is designed as a temporary aid, primarily used during activities that aggravate elbow pain. This includes tasks involving repetitive gripping, lifting, or forceful wrist movements, such as playing sports, using hand tools, or manual labor. The strap works best in these scenarios by providing support when the muscles are actively generating strain on the tendons.
It is recommended to remove the strap when the arm is at rest, such as during extended inactivity or while sleeping. While the strap manages pain during activity, it is not a cure and should be used in conjunction with rest, physical therapy, and other recovery measures. Regularly inspect and clean the strap according to the manufacturer’s instructions.