Lateral epicondylitis, commonly known as Tennis Elbow, causes pain around the outside of the elbow. This discomfort occurs where the forearm extensor muscles and tendons attach to the bony bump on the outer elbow, often due to repetitive strain from gripping and wrist movement. Taping provides temporary support, reducing tension on the irritated tendons and offering short-term pain relief. This technique offloads stressed tissues, allowing daily activities to be performed with less discomfort while healing continues.
Essential Materials and Pre-Application Steps
The most common material for self-taping the elbow is Kinesiology Tape (K-Tape), a flexible, elastic therapeutic tape. Unlike rigid athletic tape, K-Tape supports the muscles and joints without severely restricting the arm’s range of motion, making it ideal for this condition. Rigid tapes are generally not recommended for self-application because they are difficult to apply correctly and quickly become restrictive.
Before starting, gather K-Tape, sharp scissors, and an antiseptic or skin prep wipe. The skin must be thoroughly cleaned to remove lotions, oils, or sweat, which prevent proper adhesive bonding. The skin must be completely dry before application, or the tape will peel off prematurely.
To prepare the arm, position the elbow to be slightly bent (around 20 degrees) and ensure the wrist is flexed downward. This stretches the forearm extensor muscles. This positioning is necessary to apply the tape over the muscles in a lengthened state, which achieves the decompression effect. Rounding the corners of all tape strips significantly reduces the likelihood of the edges catching on clothing and peeling off.
Applying the Tape for Lateral Epicondylitis
The taping protocol typically involves two strips of K-Tape, targeting the forearm muscles and the painful epicondyle area. The first, longest strip focuses on offloading the primary extensor muscles. Measure a length of tape that spans from the wrist crease up to just past the elbow joint.
For this long strip, tear the paper backing two inches from one end to create an anchor. Place this anchor near the wrist crease with the palm facing down, applying no stretch. While maintaining the arm position (slightly bent elbow and flexed wrist), slowly peel the remaining backing away. Apply the tape along the forearm extensor muscles toward the elbow with a light stretch (10 to 15 percent elasticity) to provide a gentle lift. The last two inches must be laid down without any stretch directly over the back of the arm, ensuring the ends do not pull on the skin.
The second strip provides direct decompression over the painful bony prominence, the lateral epicondyle. Cut a shorter, four to six-inch strip, and tear the backing in the middle to expose the adhesive center. Identify the most tender point on the outside of the elbow and apply the center of this strip directly over that spot while the arm is still slightly bent. This short, stabilizing strip is applied with a moderate tension, typically 50 to 75 percent stretch, perpendicular to the long strip.
Once the center of the short strip is adhered, lay down the ends without any additional stretch. The ends should anchor on the skin to either side of the elbow, overlapping the long strip. After all strips are placed, rub the tape vigorously with your hand to generate heat. This activates the adhesive and ensures a secure bond to the skin, providing both longitudinal support and focal decompression.
Duration of Wear and Safe Removal
Kinesiology tape is designed to be worn for multiple days, typically providing therapeutic benefits for three to five days before the adhesive degrades. The tape is water-resistant, allowing you to shower or sweat while wearing it, but avoid scrubbing the area directly. After getting the tape wet, gently pat it dry with a towel rather than rubbing, which could disrupt the adhesive bond.
Monitor the taped area for signs of skin irritation. The tape must be removed immediately if you notice severe itching, a rash, redness, or blisters. Numbness, tingling, or increased swelling in the arm or hand also indicate the tape is too tight or causing a reaction. Never wear the tape past the point of skin discomfort or when the ends start to peel and collect debris.
Removing the tape safely is important to prevent skin tearing or irritation. Do not rip the tape off quickly like a bandage, as this can be painful and strip the top layer of skin. Instead, start by lifting one corner and slowly peel the tape back, pulling it in the direction of hair growth. Applying baby oil, olive oil, or a specialized adhesive remover before peeling helps break down the adhesive, making the process smoother.
When to Seek Professional Guidance
While self-taping offers temporary relief for Tennis Elbow symptoms, it is not a substitute for a professional medical diagnosis or comprehensive treatment plan. If the pain is sharp, sudden, or accompanied by significant swelling or bruising, a healthcare provider should evaluate the arm before taping is attempted. These symptoms can indicate a more significant injury requiring immediate attention.
Seek consultation from a physical therapist or physician if the elbow pain fails to improve after several days of taping and activity modification. Persistent pain that interferes with routine daily functions, or symptoms that worsen after the tape is applied, suggest the underlying issue is not being adequately addressed. A medical professional can confirm the diagnosis, rule out other conditions like nerve entrapment, and recommend targeted treatments such as strengthening exercises or further intervention.