Elbow tendonitis involves irritation of the tendons around the elbow joint. This condition often arises from repetitive motions that stress the forearm muscles and tendons. Taping the elbow is a common self-management technique to provide support and reduce discomfort.
How Taping Assists Elbow Tendonitis
Taping offers support by gently compressing the muscles and tendons around the elbow, reducing strain on the affected area. This support allows for movement while limiting excessive stress on the irritated tendons. Taping can also enhance proprioception, the body’s awareness of its position and movement. By providing sensory feedback, tape can encourage more ergonomic movements and improve arm placement awareness, preventing further aggravation.
Different types of tape are used for elbow tendonitis, each with distinct properties. Athletic tape is rigid and restricts motion, acting like a brace to stabilize the joint and reduce movement. Kinesiology tape, conversely, is flexible and elastic, providing light support without significantly limiting range of motion. This tape functions by gently lifting the skin, which may decrease pressure on underlying tissues, improve blood flow, and influence pain perception.
Gathering Your Supplies and Preparing the Skin
Before applying tape, gather the necessary materials: a roll of kinesiology tape or athletic tape and a pair of scissors. Some kinesiology tapes come pre-cut, simplifying the process. Proper skin preparation is important to ensure adhesion and minimize irritation.
The area to be taped should be clean, dry, and free from oils, lotions, or sweat. Wiping the skin with rubbing alcohol or a skin preparation wipe helps remove residues. If excessive hair is present, trimming it to about 1/8 inch improves tape adhesion and makes removal less uncomfortable. Rounding the corners of the tape strips before application prevents snagging on clothing and premature lifting, enhancing longevity.
Applying the Tape Step-by-Step
A common method for taping tennis elbow uses kinesiology tape to provide support and alleviate discomfort. Measure a piece of kinesiology tape long enough to span from just above the elbow’s bony prominence to slightly beyond the wrist. Round the edges of this tape strip. Locate the lateral epicondyle, the bony knob on the outside of your elbow, where pain is typically centered.
For the initial strip, position the tape end about one inch onto your palm, then remove the adhesive backing. With your palm facing downward and wrist flexed, apply the tape with a light stretch (10-25% tension) along the forearm’s extensor muscles, extending up to the lateral epicondyle. Ensure the tape is smoothly applied without wrinkles. This primary strip supports the forearm muscles that attach near the elbow.
Cut a second piece of kinesiology tape approximately six inches long. On one end, create a Y-strip by cutting three-quarters of the way down the length of the tape, forming two tails. Place the intact two-inch end of this Y-strip on the back of the elbow. Pull one Y-tail with about 75% tension and wrap it around the forearm.
Repeat the technique with the second Y-tail, wrapping it around the forearm in the opposite direction to create a supportive “X” or “V” shape over the painful area. Apply the ends of the tape with no tension for better adherence. Once both strips are in place, gently rub the entire taped area with your hand to activate the adhesive through body heat for firmer adherence.
Maximizing Tape Effectiveness and When to Consult a Professional
To maximize the benefits of elbow taping, apply the tape at least an hour before any activity that causes sweating or moisture, allowing the adhesive to fully bond. Kinesiology tape can typically be worn for 2 to 5 days, even during showers, by gently patting it dry afterward. Athletic tape, however, should typically not remain on the skin for more than three days.
Monitor the taped area for any adverse reactions. Remove the tape immediately if you experience increased pain, numbness, tingling, discoloration, increased swelling, severe itching, or skin irritation. When removing tape, peel it gently and slowly, keeping the skin taut and pulling the tape parallel to the skin rather than straight off. Applying warm water, baby oil, or a specialized adhesive remover helps loosen the adhesive and makes removal less painful, especially if hair is present. Taping is a supportive measure, not a cure; consult a healthcare professional if pain persists despite home care for several days, if symptoms worsen, or if there is severe pain, swelling, or a visible deformity.