Lateral epicondylitis, commonly known as Tennis Elbow, causes pain and discomfort on the outside of the elbow. This condition involves the tendons connecting the forearm extensor muscles to the lateral epicondyle, the bony prominence on the outer side of the elbow. It is typically a degenerative condition involving structural breakdown of the tendon fibers due to repetitive strain, rather than acute inflammation. Applying Kinesiology tape offers a non-invasive method to provide relief and support the affected tendons during recovery. This guide outlines the preparation, application steps, and physiological basis for using Kinesiology tape to manage symptoms at home.
Preparing for Application
Successful tape application requires proper materials and skin preparation for maximum adhesion. You will need Kinesiology tape, sharp scissors, and a cleaning agent like rubbing alcohol or soap and water. Kinesiology tape is a flexible, elastic therapeutic tape designed to mimic human skin.
The skin must be completely free of lotions, oils, or sweat, which prevent effective bonding. If the forearm has dense hair, trimming or shaving the site is necessary to prevent premature lifting and ensure comfortable removal. Before applying the tape, position the arm to pre-stretch the targeted forearm extensor muscles.
This optimal position involves bending the elbow slightly (20 to 90 degrees) and flexing the wrist downward toward the palm. This downward wrist flexion elongates the wrist extensor muscles, reducing strain on the lateral epicondyle. Maintaining this stretched position ensures the tape is applied with the correct resting tension.
Step-by-Step Taping Guide
The Kinesiology tape technique uses two distinct strips: a longer strip for muscle support and a shorter strip for decompression over the painful area.
Strip 1: Muscle Support
Measure the first, longer strip to run from the back of the hand, over the forearm, and end just above the elbow crease. Cut the strip and round all corners to prevent edges from catching on clothing. Tear the backing paper approximately two inches from one end to create the anchor. With the wrist flexed downward, apply this anchor end without any stretch directly to the back of the hand or just above the wrist joint. This anchor point covers the origin of the wrist extensor muscle group.
Remove the remaining paper backing while maintaining the wrist’s flexed position. Apply the tape with a light stretch (10 to 25 percent of capacity) along the forearm and over the extensor muscles. Ensure the tape follows the muscle belly, crossing the point of pain on the outside of the elbow. The final two inches, landing above the elbow, must be applied with no stretch to prevent skin irritation.
Strip 2: Decompression
The second piece is a half-strip, measured to cross the lateral epicondyle, the exact point of maximum tenderness. Tear the backing paper in the middle of this strip, exposing the adhesive center while keeping the ends covered. Apply the exposed center directly over the painful epicondyle with a significant stretch (50 to 75 percent). This high-tension center creates the decompression point. Once the center is pressed down, remove the paper from the two ends and lay them onto the skin without any stretch, crossing the first strip.
After both strips are in place, rub the entire application vigorously to generate heat. This friction activates the glue, ensuring a secure and long-lasting bond. The arm can then be relaxed; subtle wrinkling indicates the tape is correctly lifting the skin.
How Taping Supports Recovery
The relief provided by Kinesiology tape involves neurological and circulatory mechanisms, not just mechanical support. The primary hypothesis is that the tape physically lifts the skin and underlying soft tissue by micro-millimeters. This subtle lifting creates a decompression effect, reducing pressure on pain receptors within the injured tendon and surrounding structures.
This pressure reduction also improves localized fluid dynamics and circulation. By creating more space beneath the skin, the tape facilitates the drainage of lymphatic fluid, helping to remove metabolic waste products and reduce localized swelling. Reducing fluid stagnation around the injury site is beneficial for healing.
The continuous tactile input stimulates skin mechanoreceptors, interrupting the transmission of pain signals to the brain (pain gate theory). This constant sensory distraction reduces the perception of discomfort during movement. Furthermore, the tape enhances proprioception, which is the body’s awareness of its limb position. This enhanced awareness encourages less strenuous movement patterns for the forearm, resting the injured extensor tendon without full immobilization. The tape also helps inhibit the overactivity of the wrist extensor muscles, reducing tensile strain on their attachment point at the outer elbow.
Post-Application Care and Warnings
The tape can typically be worn continuously for three to five days, even while showering or swimming. After getting wet, gently pat the tape dry, as rubbing can weaken the adhesive and cause lifting. If the tape begins to peel or becomes soiled, remove it and apply a fresh strip.
Safe removal is important to avoid skin irritation; never rip the tape off quickly. The adhesive can be gently dissolved by soaking the tape with warm water or a small amount of baby oil. Roll the tape back slowly, pulling it in the direction of hair growth, rather than pulling straight up away from the skin.
Immediate tape removal and professional medical consultation are necessary if certain signs occur.
- Numbness, tingling, or a change in skin color beyond the taped area, indicating poor circulation.
- Skin irritation, including intense itching, excessive redness, or blistering, which suggests an adhesive allergy or excessive tension during application.
- Significant increase in pain or no improvement in symptoms after several applications.
If these issues arise, discontinue self-taping and seek evaluation from a healthcare professional.