Tennis elbow, medically known as lateral epicondylitis, is a common condition causing pain on the outside of the elbow and down into the forearm. This discomfort arises from repetitive stress or overuse of the tendons that connect the forearm muscles to the outer part of the elbow. Activities involving repetitive gripping, grasping, or lifting, often seen in professions like carpentry or even daily tasks like typing, can contribute to its development. A brace serves as a supportive tool to help manage this condition, reducing pain, aiding recovery, and providing protection by shifting forces away from the affected elbow area.
Optimal Brace Placement for Tennis Elbow
Proper placement of a counterforce brace is important for effectively managing tennis elbow discomfort. This type of brace should be positioned on the forearm, typically about one to three inches (three to eight centimeters) below the elbow joint. It should not be placed directly on the elbow joint or in the elbow crease to avoid discomfort and maintain proper range of motion.
The brace should sit on the broadest part of the forearm’s muscle belly, typically on the outside where pain is experienced. To find this spot, feel for the most prominent muscles on the outside of your forearm, just below the elbow. Some guidance suggests placing it a thumb’s width or two fingers’ width below the bend in the elbow or just below the sore spot.
This specific placement compresses the forearm muscles, creating a new point of origin and reducing pull and strain on the inflamed tendons at the elbow joint. The pressure redistributes forces away from the irritated tendon insertion point, allowing the affected area to experience less stress during movement. This also changes the angle at which the tendon functions, facilitating healing by reducing continuous irritation. Adjusting the brace slightly up or down the forearm to find the position that provides the most pain relief is also a practical tip.
Maximizing Brace Effectiveness
Optimizing brace tightness significantly impacts its benefit. The brace should feel snug and supportive, applying noticeable pressure without causing constriction, tingling, numbness, or discoloration in the hand or arm. A useful guideline for tightness is a firm fit similar to what you might feel with a blood pressure cuff, or roughly an “8 out of 10” on a scale where 10 is the tightest tolerable.
The timing of brace wear is also important. Wear the brace primarily during activities that aggravate the condition or involve repetitive forearm movements, providing support when muscles and tendons are most strained. While some individuals may wear it throughout the day for a few weeks, it is typically not meant for continuous wear, especially during rest or sleep.
Common errors in brace usage can diminish its effectiveness. These include wearing the brace too loose, which fails to provide adequate compression, or too tight, which can impede circulation and cause discomfort. Relying on the brace as the sole treatment for tennis elbow is another frequent mistake.
A brace is a supportive tool, not a cure. It works in conjunction with other conservative measures like rest, ice application, and professional medical advice. Strengthening forearm muscles is also a component of a comprehensive recovery strategy, with the brace offering support.