Lateral Epicondylitis, commonly known as tennis elbow, is a painful condition affecting the tendons on the outside of the elbow and forearm. This discomfort results from micro-trauma and overuse of the wrist extensor muscles, which attach near the elbow joint. Taping the area can provide immediate pain relief by reducing the mechanical strain on the affected tendons and offering proprioceptive feedback to the brain. This guide outlines how to use both elastic and rigid tapes to help manage the symptoms of tennis elbow.
Preparation and Necessary Materials
Before beginning the application process, the skin on the forearm must be clean and completely dry to ensure the tape adheres properly. Any lotions, oils, or sweat will compromise the tape’s stickiness and cause it to lift prematurely. If the area is particularly hairy, trimming the hair down will improve adhesion and make tape removal less painful later on.
You will need two main types of tape: elastic therapeutic tape and non-elastic athletic tape. Kinesiology tape is stretchy and used for dynamic support, while rigid tape offers maximum mechanical support and compression. A sharp pair of scissors will be required to cut the strips and round the corners, which prevents the edges from catching on clothing.
Applying Kinesiology Tape for Pain Relief
Kinesiology tape is used to provide gentle support and offer sensory feedback to the muscles without restricting movement. The application typically involves two separate strips: a long strip for muscle support and a short strip for decompression over the point of pain. Start by measuring a long strip from the back of the hand to just above the elbow and a shorter, four-inch strip for the pain point.
To prepare the arm, straighten the elbow and flex the wrist downward, creating a stretch along the forearm extensor muscles. Take the long strip, tear the backing paper near one end, and apply the anchor point with no stretch at the back of the hand. While maintaining the stretched position, peel the paper back and apply the rest of the strip along the extensor muscle group on the forearm with a light to moderate stretch. The final two inches of the tape must be applied without any tension, ending just above the elbow.
Next, take the short strip and tear the backing paper in the middle, peeling it back to create two handles. Apply the center of this strip directly over the most painful area of the elbow with a strong stretch, creating a small lift in the skin. Lay down the two ends of this short strip with zero stretch, forming a small decompression “X” or horizontal strip over the lateral epicondyle. Once both strips are in place, firmly rub the entire application to activate the adhesive, ensuring a secure bond.
Rigid Taping for Maximum Support
Rigid taping, using non-elastic tape, functions similarly to a counterforce brace by creating mechanical compression on the muscle belly. This compression redirects the force away from the irritated tendon attachment point on the lateral epicondyle, effectively offloading the damaged tissue. This technique is often used for activities requiring a firm grip or during sports to maximize stability and minimize painful movement.
First, identify the exact point of pain on the outside of the elbow and locate the thickest part of the wrist extensor muscle group, typically two to three finger-widths below the elbow joint. It is important to apply a protective underwrap or skin preparation spray if using highly adhesive rigid tape directly on sensitive skin. With the forearm relaxed, apply a strip of rigid tape circumferentially around the forearm at the point of maximum muscle belly, ensuring the strip covers the muscle bulk.
The goal is to apply enough tension to create firm compression on the muscle without causing discomfort, numbness, or tingling in the hand or fingers. The tape should not restrict blood flow or leave deep marks when removed. This restrictive band must be placed far enough down the forearm to compress the muscle belly and alter the line of pull on the tendon, rather than directly over the tender bone. A second, overlapping strip can be applied for added security, maintaining the firm compression necessary to offload the tendon.
Context and Safety
Taping techniques are a form of symptom management, but they do not cure the underlying condition. Kinesiology tape can typically be worn safely for three to five days, even through showering, as long as it is gently patted dry afterward. Rigid athletic tape, due to its non-elastic nature and high adhesive strength, should generally be worn for shorter periods, often only during the aggravating activity.
It is crucial to remove the tape immediately if you experience any signs of poor circulation or nerve irritation, such as numbness, tingling, or a change in skin color below the tape. Persistent pain, increased discomfort, or any skin irritation, blistering, or excessive itching beneath the tape are also clear signals for immediate removal. If the pain continues or worsens despite consistent taping, you should consult a healthcare professional for a comprehensive diagnosis and a structured rehabilitation plan.