Tennis elbow (lateral epicondylitis) is pain and tenderness on the outside of the elbow, caused by overuse and repetitive strain on forearm muscles and their tendons. While the name suggests a link to tennis, many people develop this condition from other activities involving repetitive arm motions, such as painting, using hand tools, or even prolonged computer use. Braces are a common non-invasive method to manage symptoms and support healing. This guide explains their effective use.
Choosing the Right Brace
Two primary types of braces are typically used for tennis elbow: the counterforce brace (strap) and the elbow sleeve (compression sleeve). A counterforce brace appears as a band or strap worn around the forearm, just below the elbow. Its mechanism involves applying pressure to the muscle belly of the forearm, which helps to disperse the forces that strain the tendon attachment at the elbow. This reduction in strain can lessen discomfort during activities.
In contrast, an elbow sleeve is a full sleeve that covers the entire elbow joint and often extends partially up the bicep and down the forearm. These sleeves provide general compression to the joint, which can help reduce swelling and offer a feeling of support and warmth. While compression sleeves offer broad pressure, counterforce braces are designed for more targeted pressure on the specific tendons involved in tennis elbow. Some sleeves also integrate a strap for additional targeted support.
Correct Brace Placement and Fit
Proper placement and fit are essential for effective support and pain relief. For a counterforce brace, locate the most tender area on the outside of your forearm, just below the elbow joint. Position the brace 1 to 2 inches (2.5 to 5 cm) below this painful spot, on the thickest part of the forearm muscles, not directly on the elbow joint. If the brace has a pressure pad, ensure it is positioned directly over the muscle belly to redirect the forces away from the injured tendon.
Once positioned, adjust the strap for a snug fit. The brace should be firm enough to provide support and compression without causing any discomfort, numbness, tingling, or restricting blood circulation. A common test for appropriate tightness is the “two-finger” test, where you should be able to comfortably slide one or two fingers underneath the strap. If you experience any tingling or discoloration in your hand, the brace is too tight and needs to be loosened immediately.
For an elbow sleeve, slide the sleeve up your arm until the elbow joint is centered within the sleeve’s primary compression area. Ensure the sleeve lies smoothly against your skin without bunching or rolling, providing even compression across the joint. The fit should be supportive, feeling like a comfortable hug, but never restrictive or painful, allowing for a full range of motion.
Maximizing Brace Effectiveness
To maximize brace effectiveness, consider when and how long to use it, and be aware of common mistakes. Braces are generally most beneficial when worn during activities that typically aggravate tennis elbow symptoms, such as sports, repetitive tasks, or heavy lifting. It is usually not necessary to wear the brace continuously, especially during sleep or prolonged periods of rest, unless specifically advised by a healthcare professional.
Brace use is typically a temporary measure to aid pain management and recovery. While some mild cases may show improvement within a few weeks, more serious conditions can take several months to heal. Consult a healthcare professional for personalized guidance on brace duration, especially for long-term conditions. Sole reliance on a brace without addressing underlying causes or incorporating other treatments, such as rest and specific exercises, may hinder recovery.
Common mistakes include wearing the brace too tightly (leading to circulation issues or nerve compression) or too loosely (rendering it ineffective). For counterforce braces, placing the strap directly on the elbow joint instead of below it is also a frequent error. Regular cleaning is important for hygiene and to maintain its effectiveness. Most braces can be hand-washed with mild soap and cold water, then air-dried to preserve their material and fit.