Elbow pain, often from repetitive motion and overuse, can significantly impact daily activities. Conditions like tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis) are common, stemming from repeated stress on elbow tendons. While not a cure, taping offers temporary support and relief for this discomfort, serving as a tool to manage symptoms.
Understanding Taping for Elbow Pain
Taping supports the affected area, reducing muscle strain and pressure on tissues. This gentle lifting of the skin can improve circulation and promote lymphatic drainage, contributing to pain reduction. Taping also enhances proprioception, the body’s awareness of its position and movement, encouraging more ergonomic arm movements.
Two types of tape are used for elbow pain: athletic tape and Kinesiology tape. Athletic tape is rigid and non-stretch, used to restrict movement and immobilize joints for short-term support. Kinesiology tape is elastic and lightweight, designed to provide support and pain relief while allowing a full range of motion. Its flexibility makes it suitable for chronic pain relief, muscle support, and circulation improvement, and it can be worn for several days.
Preparing for Taping
Prepare the skin to ensure the tape adheres effectively and minimizes irritation. Before applying, the skin should be clean, dry, and free from oils, lotions, or sweat. Cleaning the area with mild soap and water, then thoroughly drying it, is recommended. Trimming or shaving excessive hair can improve adhesion and prevent discomfort during removal.
Ensure the skin is free from cuts, wounds, or irritations before tape application. Position the arm and elbow correctly during application. This allows the tape to be applied smoothly, conforming to the arm’s natural contours for optimal support.
Common Taping Techniques for Elbow Pain
For conditions like tennis elbow, Kinesiology tape provides effective support without limiting movement. This technique typically involves two strips of Kinesiology tape: one approximately 4 to 6 inches long, and another about 10 to 14 inches long. Rounding the corners of both strips helps prevent premature lifting.
To apply the first strip, remove the backing from the middle of the shorter tape. With your elbow extended, apply this middle section directly over the area of most pain on the outside of your elbow, using 50% to 75% stretch. Lay the ends down without stretch. This decompresses the painful area.
For the second strip, remove the backing from one end of the longer tape. Anchor this end without stretch on the back of your forearm, near the wrist, over the extensor muscles. Gently flex your wrist downwards to stretch the forearm muscles.
Apply the tape along the forearm, passing over the first strip, and continuing up towards the outside of the upper arm, using 25% to 50% stretch. Lay the final 2 inches without stretch, ensuring the ends do not pull on the skin. After both strips are in place, gently rub the taped area to activate the adhesive through friction and body heat.
After Taping: Care and Precautions
Once applied, tape can typically be worn for 3 to 5 days. Duration varies based on activity, skin type, and how often the taped area gets wet. Some recommendations suggest removing Kinesiology tape within 24 hours to prevent skin irritation, especially for sensitive skin.
Monitor the taped area for signs it needs removal, including peeling edges, increasing discomfort, itching, redness, or skin irritation. If you experience numbness, tingling, or a change in skin color beneath the tape, remove it immediately; this could indicate the tape is too tight or causing nerve compression. To remove tape safely, peel it off slowly and gently, pulling in the direction of hair growth while holding the skin taut. Avoid tearing tape off quickly, as this can damage the skin.
When Professional Guidance is Needed
While taping can provide support and temporary relief for elbow pain, it is not a substitute for professional medical evaluation or treatment. Seek guidance from a healthcare professional, such as a doctor or physical therapist, if elbow pain persists or worsens despite self-care measures. This also applies if the pain occurs even when the arm is at rest.
Immediate medical attention is advisable if there is severe swelling, bruising, or an inability to move or bend the arm. Nerve-related symptoms like numbness or tingling, or if the pain began after a fall, impact, or overextension, also warrant professional assessment. A healthcare provider can accurately diagnose the underlying cause of the pain and recommend an appropriate treatment plan.