Elbow tendonitis, commonly known as tennis elbow (lateral epicondylitis) or golfer’s elbow (medial epicondylitis), results from overuse and microtears in the tendons connecting the forearm muscles to the elbow joint. The condition involves damage to the tendons that control wrist and finger movements, leading to pain and tenderness. Wrapping the elbow provides mechanical support, reduces strain on the injured tendons, and helps alleviate pain during activities. This support limits excessive movement and provides compression, which helps manage swelling and prevents motions that aggravate the injury.
Choosing the Right Support Material
Selecting the appropriate material depends on whether the goal is generalized compression or localized stabilization. Elastic compression bandages, often called Ace wraps, apply gentle, circumferential pressure across a wider area. This compression is helpful for reducing swelling and providing proprioceptive feedback, which helps the brain better sense the limb’s position.
For more targeted support, athletic tape or braces restrict specific painful movements. Rigid athletic tape provides strong, non-stretch stabilization, limiting the movement of forearm muscles that pull on the elbow tendons. Kinesiology tape, an elastic alternative, offers dynamic support and is thought to reduce pain perception. The material choice should align with the activity level, with compression wraps being best for general use and rigid tape for intense movements that require maximum stabilization.
Detailed Instructions for Taping and Wrapping
Method A: Compression Wrap (Elastic Bandage)
Begin by starting the wrap on the forearm, several inches below the elbow joint. This starting point serves as an anchor and helps encourage fluid to move away from the joint if swelling is present. Wrap the bandage around the forearm twice, ensuring the tension is snug but not constricting, to secure the anchor point.
Transition to the figure-eight pattern by bringing the bandage diagonally across the front of the elbow joint, angling it up toward the upper arm. Circle the upper arm once, then bring the bandage back down across the elbow’s crease, forming the first loop of the “eight.” Continue this crisscross pattern, alternating between circling the upper arm and the forearm. Overlap the previous layer by approximately fifty percent with each pass to ensure even compression and prevent gaps in support. Secure the end of the bandage with the provided clips or tape, making sure the final layer is not directly over the bony prominence of the elbow, which can increase pressure and discomfort.
Method B: Stabilization Taping (Athletic Tape)
Stabilization taping aims to restrict the painful pull of the forearm musculature on the elbow’s bony attachment points. For tennis elbow, the focus is on the wrist extensor muscles on the outer forearm. Start by applying two anchor strips of non-stretch athletic tape completely around the upper forearm, one just below the elbow joint and one a few inches down the arm. Apply these anchors with the forearm muscles slightly contracted to prevent constriction when the arm is relaxed.
To create the stabilization, apply a “V” or “X” pattern with tape directly over the area of greatest tenderness on the forearm muscle belly, not the joint itself. The goal is to apply pressure to the muscle mass to change how tension is distributed through the tendon. Finish the application by applying a final circular strip of tape over the anchors, locking the stabilizing strips in place. The tape should be taut enough to provide resistance against muscle contraction but should not cause any immediate discomfort or skin blanching.
Monitoring and Safety Guidelines
Immediately after applying any wrap or tape, check for signs of compromised circulation. Circulation checks involve assessing the color and temperature of the fingers and performing a capillary refill test. Press on a fingernail until it turns pale; the pink color should return within two seconds. A delay indicates the wrap is too tight and requires immediate reapplication.
Signs that the wrap is overly restrictive include numbness, tingling, or a throbbing sensation in the hand or fingers. Increased pain, a sensation of swelling, or the skin turning a dusky or blueish color are indicators that the pressure must be lessened. Compression wraps are intended for temporary support during activity or when pain is acute. Do not wear a restrictive wrap continuously or while sleeping unless a healthcare professional has specifically recommended it.
Beyond the Wrap: Long-Term Tendonitis Management
While wrapping provides immediate relief, it is only one part of a comprehensive recovery strategy focused on long-term healing. Initial management often involves the principles of Rest, Ice, Compression, and Elevation (R.I.C.E.) to address acute symptoms. Resting the injured arm by avoiding aggravating activities is important, though complete immobilization for too long is not recommended.
Following the acute phase, recovery shifts toward restoring the strength and endurance of the forearm muscles. Gentle, controlled exercises, such as using a rice bucket to perform specific rotations and flexions, can build muscle and tendon resilience by applying controlled, high-repetition loading. This training increases blood flow to the tendons, which supports the repair process. If symptoms persist beyond one week of self-treatment, or if the inability to perform daily tasks becomes significant, consultation with a doctor or physical therapist is necessary for a definitive diagnosis and tailored rehabilitation plan.