Golfer’s elbow, medically termed medial epicondylitis, is a condition characterized by pain and inflammation on the inner side of the elbow. This discomfort arises from the strain or damage to the tendons that connect the forearm muscles to the bony bump on the inside of the elbow, known as the medial epicondyle. Taping is a common self-management technique employed to alleviate the symptoms and support the recovery of the affected area.
How Taping Supports Recovery
Taping offers a multi-faceted approach to supporting recovery from golfer’s elbow by influencing both mechanical and neurological pathways. It provides external support to the flexor-pronator muscle group, which originates at the medial epicondyle, helping to reduce the tensile stress on these overworked tendons during gripping and wrist movements. This mechanical stability can limit excessive motion that might aggravate the injury.
Beyond mechanical support, taping, particularly with kinesiology tape, can enhance proprioception, which is the body’s awareness of its position and movement in space. The tactile stimulation from the tape on the skin sends feedback to the brain, potentially improving coordination and encouraging more controlled movements of the elbow and forearm. Taping may also influence pain perception by gently lifting the skin, which can increase local circulation and potentially down-regulate over-sensitive pain pathways.
Getting Ready to Tape
Before applying tape for golfer’s elbow, gather your materials. You will need a roll of kinesiology tape and a sharp pair of scissors to cut the tape to the appropriate lengths and to round the edges, which helps prevent premature peeling. Ensuring the skin is clean, dry, and free of lotions, oils, or sweat is important for adhesion, so consider wiping the area with an alcohol pad.
Proper arm positioning is also important for effective tape application. To facilitate correct muscle stretch or relaxation, hold your arm out in front of you with the elbow bent at approximately a 90-degree angle.
Applying the Tape Step-by-Step
Begin by cutting two strips of kinesiology tape, each long enough to extend about two inches beyond the inner elbow joint on both sides. Round the corners of both tape pieces to prevent them from catching on clothing and peeling prematurely. For the first strip, remove the backing from one end and place it on the inner elbow, just above the bony prominence of the medial epicondyle.
With the anchor secure, gently remove the backing from the middle of the tape strip. Apply a slight stretch to the tape as you pull it straight across the elbow, parallel to your upper arm bone. While some kinesiology tapes have built-in stretch, others may benefit from a 25-50% stretch in the middle portion. Finally, remove the backing from the remaining end of the tape and lay it gently on the skin below your elbow joint, ensuring no wrinkles form.
For the second strip, start behind the elbow joint and pull it across to the front, making it parallel with the forearm. This creates an “X” pattern around the medial epicondyle. Alternatively, an “I” strip can be applied with little to no stretch, starting from the medial epicondyle and extending across the pronator teres muscle.
After applying each strip, gently rub the tape to activate the adhesive and ensure it adheres well to the skin. The warmth generated from rubbing helps the glue bond securely. Avoid placing clothing over the taped area for about 30 minutes after application to allow the adhesive to fully set.
Guidelines for Safe and Effective Taping
Kinesiology tape can be worn for 2 to 5 days. It is acceptable to shower or swim with the tape on; simply pat it dry gently afterward, avoiding vigorous rubbing. If you experience any signs of skin irritation, itching, increased pain, numbness, or discomfort, the tape should be removed immediately.
To remove the tape, do so slowly and carefully, rather than pulling it off quickly like a bandage. Using body or massage oil can help loosen the adhesive and prevent skin damage during removal. While taping can be a helpful self-management tool, it is important to recognize its limitations. If your pain worsens, new symptoms such as numbness or weakness develop, signs of infection appear, or if symptoms are severe and persist despite taping, seeking professional medical advice is recommended.