Tricep tendonitis involves irritation or inflammation of the triceps tendon, which connects the triceps muscle on the back of the upper arm to the olecranon (the bony tip of the elbow). This condition often results from repeated forceful movements or overuse, such as in weight training or throwing sports, leading to pain at the back of the elbow when straightening the arm. Applying Kinesiology tape provides gentle support to the muscle and tendon, potentially reducing pain and assisting in the management of swelling without severely restricting movement. This article offers a step-by-step guide to applying this supportive tape technique for relief.
Essential Supplies and Prep Work
Kinesiology tape and sharp scissors are the primary materials required. Skin preparation is necessary to ensure the adhesive bonds correctly and lasts for the maximum recommended duration. The area on the back of the arm, from the shoulder down to the elbow, must be completely free of oils, lotions, or sweat. Clean the skin with soap and water or rubbing alcohol, ensuring it is fully dry. If the area is particularly hairy, trim or shave the body hair, as the tape’s strong adhesive can cause irritation upon removal.
Two strips of Kinesiology tape are typically needed and should be measured and prepared beforehand. The first strip, intended for the length of the triceps muscle, should be measured from the bony point of the elbow up to the back of the shoulder. The second, shorter strip is measured to cross horizontally over the exact point of pain near the elbow. After measuring, cut all four corners of each strip into a rounded shape to prevent the edges from lifting or catching on clothing, which helps extend the wear time.
The final preparatory step involves positioning the arm to put the triceps muscle on a mild stretch, which is necessary for the tape to create the intended lifting effect. Achieve this by bending the elbow and bringing the hand up and across the body, such as resting it on the opposite shoulder. Maintaining this flexed position ensures the tape is applied to an elongated muscle, allowing it to provide support when the arm returns to a relaxed or extended position.
Applying the Tape: A Step-by-Step Guide
The first step is applying the longest strip, which serves as the primary support for the triceps muscle. With the arm in the flexed position, tear the backing paper near one end of the long strip to create an anchor, being careful not to touch the adhesive side. Place this anchor directly onto the back of the shoulder, high on the triceps muscle, laying it down with zero tension.
Next, apply the rest of the long strip down the length of the triceps muscle toward the elbow. The paper backing is gradually peeled away while applying a low to moderate tension (around 25% stretch) over the muscle belly. This moderate tension provides sensory input and gentle support. As the strip approaches the elbow, the final two inches should be laid down over the tendon insertion point near the olecranon with zero tension to prevent skin irritation.
The second, shorter strip targets the specific painful area near the elbow, often where the tendon attaches to the bone. Apply this strip perpendicular (horizontally) across the first strip and directly over the point of maximum tenderness. To apply this decompression strip, tear the paper backing in the middle and apply the center section with a higher tension (50% to 75% stretch) directly over the pain.
Lay the ends of this shorter strip down on the skin with zero tension, feathering them out away from the central painful area. This high-tension center creates a localized lift on the skin, which helps increase circulation and reduce pressure on the inflamed tendon. Once both strips are fully adhered, rub the entire application vigorously with a hand or the paper backing. This friction generates heat, which activates the adhesive and ensures the tape stays securely in place.
Duration, Removal, and Safety Warnings
Kinesiology tape is designed to remain on the skin for an average of three to five days, continuing to provide therapeutic support even during showering or swimming. The tape’s effectiveness gradually decreases as the edges begin to lift and the adhesive weakens. Removing the tape should be done slowly and carefully to avoid skin trauma. One technique involves peeling the tape back in the direction of hair growth while pressing the skin down with the opposite hand to keep it taut.
An alternative method is to fully saturate the tape with baby oil, olive oil, or warm soapy water during a shower, letting it soak for up to twenty minutes to loosen the adhesive before peeling it off. Immediate removal is necessary if the skin under or around the tape begins to itch, develop a rash, or show signs of blistering, which indicates skin irritation or an allergic reaction. Leaving irritated skin covered can worsen the reaction.
Taping is not appropriate in all situations, and there are specific conditions where its application should be avoided. The tape should never be applied directly over open wounds, cuts, blisters, or skin that is already infected or irritated. Individuals with circulatory issues such as deep vein thrombosis should avoid taping, as stimulating circulation could pose a risk. If the pain is severe, rapidly worsening, or if symptoms do not improve after a few days of rest and taping, consult a physical therapist or medical doctor for a proper diagnosis and treatment plan.