Tennis elbow, medically known as lateral epicondylitis, is a common condition characterized by pain and tenderness on the outside of the elbow joint. The pain occurs where the tendons of the forearm muscles attach to the bone, often resulting from repetitive strain on the wrist extensors. Therapeutic taping with kinesiology tape is a method used to help manage this pain by providing support to the affected muscles and promoting better circulation without restricting movement. The goal of this application is to reduce the load on the irritated tendons and temporarily alleviate discomfort during activity. This guide provides practical steps for applying kinesiology tape to support the elbow and forearm.
Essential Supplies and Skin Preparation
Before starting the application, gather the necessary materials: a roll of kinesiology tape, sharp scissors, and a skin cleanser such as rubbing alcohol. Using a roll allows for custom sizing, and rounding the corners of cut tape improves durability and prevents catching on clothing. Proper skin preparation is important for maximum adhesion.
The application site must be cleaned thoroughly to remove sweat, oils, or lotions, which prevent the adhesive from bonding effectively. Use rubbing alcohol or a specialized skin prep wipe and allow the area to dry completely before proceeding. If there is significant hair on the forearm, trimming it is highly recommended to ensure the tape adheres directly to the skin and minimizes discomfort upon removal.
Step-by-Step Kinesiology Taping Application
This technique uses two strips of kinesiology tape: one for decompression over the painful tendon and one for support along the forearm muscles. Measure the support strip 12 to 14 inches long, running from the wrist area to just above the elbow crease. Measure the shorter decompression strip, 4 to 5 inches long, to be placed directly over the most tender point on the elbow.
To apply the longer support strip, find the most tender area on the outside of the elbow (the lateral epicondyle). Extend the arm and flex the hand downward to gently stretch the wrist extensor muscles. Lay the anchor of the support strip onto the back of the hand or near the wrist with no tension.
Move the tape up the forearm, following the path of the wrist extensor muscles toward the elbow. Apply this section with a light to moderate stretch (25 to 30% tension), ensuring the tape covers the muscle belly. Place the final anchor just above the elbow crease, using zero tension, then rub the entire strip to activate the adhesive.
Take the shorter decompression strip and tear the backing paper in the center. Apply the middle section directly across the point of maximum pain on the lateral epicondyle, perpendicular to the first strip. Apply this shorter strip with a higher degree of stretch (50 to 75% tension) to create a lifting effect. Lay down both ends onto the skin with no tension, and rub the tape well to ensure a strong bond.
Recognizing Taping Errors and Contraindications
While kinesiology tape is generally safe, taping should be avoided in certain circumstances. Never apply tape over open wounds, active infections, or broken skin, as this can trap moisture and increase the risk of irritation or infection. Individuals with a severe allergy to acrylic adhesives or those diagnosed with deep vein thrombosis (DVT) should not use kinesiology tape.
A common mistake is applying the tape with too much stretch, especially on the anchor ends, which require zero tension. Signs that the tape is too tight include numbness, tingling, or a visible change in the color of the fingers or hand, indicating restricted circulation. If these symptoms occur, the tape must be removed immediately. The tape should provide support and comfort, and never cause increased pain or blistering.
Duration of Wear and Safe Tape Removal
When applied correctly to clean, dry skin, kinesiology tape is designed to be worn for three to five days. Duration depends on skin type, activity level, and how frequently the area gets wet. It is safe to shower with the tape on, but patting it dry afterward helps maintain the adhesive bond.
It is time to remove the tape if the edges start peeling, the support feels loose, or if signs of itching, redness, or irritation develop. To remove the tape safely and minimize skin irritation, apply baby oil or specialized adhesive removal spray over the tape and let it soak for 15 to 20 minutes. Peel the tape slowly, pulling it back in the direction of hair growth while keeping the skin taut. Avoid ripping the tape off quickly, as this can cause discomfort and skin abrasion.