Understanding Tennis Elbow and Armbands
Tennis elbow, clinically known as lateral epicondylitis, is a common condition causing pain on the outside of the elbow. This discomfort typically arises from inflammation or degeneration of the tendons connecting forearm muscles to the outer elbow. It often results from repetitive motions of the wrist and arm, affecting individuals beyond just tennis players. Armbands for tennis elbow are straps or braces that apply pressure to the forearm, providing support and aiming to alleviate this pain.
Precise Armband Placement
For effectiveness, position the armband on the forearm, below the elbow joint, not directly on the elbow. Place the top edge approximately 1 to 3 inches (2.5 to 8 centimeters) below the elbow crease, or a few finger-widths below the point of pain. If your armband has a padded section, place this pad over the largest part of the forearm’s extensor muscles, typically on the top or outer side. You can locate these muscles by wiggling your fingers.
Once positioned, tighten the armband to be snug but not uncomfortably tight. It should apply firm pressure without causing numbness, tingling, or discoloration in your hand or fingers, which indicates it is too tight and could impede circulation. The band should also be secure enough not to slide during activity.
How Armbands Provide Relief
Armbands for tennis elbow function primarily by applying counter-pressure or compression to the forearm muscles. This external pressure helps redirect forces and reduce strain on the inflamed tendons at their attachment point on the elbow. By compressing the muscle, the armband lessens the tension transmitted through the affected fibers.
The counterforce disperses the load that would otherwise be concentrated solely on the injured tendon. This change in force distribution allows the tendon to work at a different angle, reducing stress on the irritated area. This mechanism can lead to a decrease in pain and a potential improvement in grip strength.
Maximizing Armband Effectiveness
To gain the most benefit from a tennis elbow armband, wear it during activities that typically aggravate your elbow pain. While it can be worn throughout the day for continuous support, it is advisable to remove the armband at night to allow for rest. Wearing the band for a few weeks can help determine if it provides symptomatic improvement.
Avoid common mistakes such as wearing the armband in the wrong location or at an incorrect tightness. While armbands can offer temporary pain relief, they are one component of a broader approach to managing tennis elbow. Long-term recovery often involves rest, specific exercises to strengthen the forearm muscles, and professional guidance.