Tennis elbow is a common injury that can cause pain and discomfort when playing sports. If you’re an athlete who’s recently been diagnosed with tennis elbow, taping your arm correctly can help to reduce the risk of further damage while also providing support and stability during physical activity.
In this article, we’ll provide an overview of the best techniques for taping tennis elbow in order to aid recovery and minimize any potential risks associated with the condition. We’ll cover everything from what type of tape to use, how long it should be applied for, and tips on ensuring a secure fit. With these guidelines in mind, you’ll be able to ace your recovery process!
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How to Tape Tennis Elbow Explained
The way Kinesio tape works is different from traditional athletic tape which creates a restrictive brace around the joint. Kinesio tape reduces elbow pain through three distinct methods, each providing pain relief. Here is an explanation of each of these methods.
When you apply kinesiology tape to the affected area, it stretches the skin and underlying tissues, providing constant pressure. This can alter how the brain processes pain or disrupt pain signals.
Kinesio tape can also alleviate tennis elbow symptoms by reducing the strain on the elbow when the wrist extensor muscles contract. The tape is applied to limit muscle movement and decrease the irritation of the tissue connecting the tendon and bone.
Benefits Of Tennis Elbow Taping
- It is easy to find and inexpensive to purchase kinesiology tape.
- This treatment doesn’t involve medication and doesn’t require a prescription.
- It reduces pain and increases blood circulation.
- Support and enhances proprioception to prevent further injury.
- It helps with stabilizing and protecting the tissues around the elbow joint.
Tennis Elbow Tape Technique
The taping techniques aim to provide support to your arm and alleviate pain and soreness due to tennis elbow during the healing process.
- Cut a piece of kinesiology tape that measures from the tips of your fingers up to slightly beyond your elbow.
- Bend one inch at the end of the tape and cut two openings for your middle and ring fingers.
- Put the tape on the back of your hand with your palm facing downward and flexed down. Then, insert your fingers through the cutout holes.
- Peel off the sticky side and stick the one-inch piece onto your palm by applying pressure.
- Peel off the remaining adhesive backing and stretch the tape by approximately 10%. Then, apply the tape over the extensor muscles on the lower arm and continue up to the lateral epicondyle, which is the outer part of the elbow.
- Cut another six-inch piece of kinesiology tape. Then, make a ¾ cut on one end of the tape to create two separate strips.
- Place the first two inches of the second piece of tape on the back of your elbow.
- Take one of the strips and wrap it around the forearm, pulling it tight to about 75%. Then, repeat this same technique with the other strip.
Upper Arm Technique
- Use a pre-cut 10-inch long piece of kinesiology tape.
- Fully extend your arm, while keeping your palm facing downwards and your hand flexed downwards.
- Peel off a small section of the tape backing and attach it to the center of the back of your forearm, halfway between your wrist and elbow.
- Peel off the adhesive backing from the remaining part of the tape. Stretch the tape to about 60% to 70% of its length and apply it to the upper arm.
Tennis Elbow Tape Reviewed in this Guide
KT Tape is an elastic sports tape used by professional and serious athletes to support muscles, joints, tendons, and ligaments. It’s-free, latex-free hypoallergenic making it lightweight, breathable, and comfortable to use.
Studies have demonstrated that using the tape can reduce tissue pressure while helping to speed up recovery from pain. Injuries such as knee pain, shoulder pain, shin splints, back pain plantar fasciitis, and tennis elbow can all be helped with this product.
It is easy to apply – instructions are available on their website – making it trusted by professionals such as Olympic athletes and medical professionals alike.
Team USA relies heavily on this product further demonstrating its high quality & effectiveness in treating muscle aches & pains quickly & safely due to being hypoallergenic & free of natural rubber or any latex materials which could potentially cause an allergic reaction.
CKeep Kinesiology Tape is a cost-effective cotton spandex waterproof stretch cloth designed to provide support and stability for your muscles and joints during physical activity. A great option for tennis elbow tape technique.
Made with high-quality materials, this tape promotes lymphatic drainage, reduces soft tissue swelling, and relieves pain.
The precut bandages make it convenient to use without the need for cutting while its water ripple adhesive design ensures breathability without compromising on durability.
The Kinesiology Tape is a versatile and innovative athletic support tape. It is made with 90% polyester and 10% spandex, giving it the perfect blend of flexibility and strength to provide structural support for joints and muscles without restricting movement.
The tape also has neurosensory feedback that can correct improper muscle function during exercise or sports activities, helping to reduce pain from acute injuries or chronic conditions.
Additionally, this tape helps improve endurance by increasing stamina and delaying fatigue in working muscles.
The tennis elbow technique offers an easy way to apply the supportive Kinesiology Tape that will accelerate healing through enhanced blood flow, prevent overuse of injured muscles, and aid with recovery from intense workouts.
This 5cm x 5m / 2″ x 16.4’ roll of premium quality elasticity will help you make the most out of your physical activities.
Tennis Elbow Taping Tips
- Before applying the tennis elbow tape technique, please make sure to clean your skin.
- Do not apply on wet skin.
- Ensure that all parts of the tennis elbow tape technique are directly in contact with your skin rather than on top of your clothing.
- Warm up the tape before applying the tennis elbow tape technique to activate the adhesive with your body heat.
- To prevent the tape from lifting off the skin, it’s recommended to round the corners of the tape.
- To ensure the tape sticks well, avoid pulling the tape ends over the skin.
Common Questions About Tennis Elbow Taping
What is the difference between Kinesiology and athletic tape?
- For years, athletic trainers and physical therapists have been using athletic tape, which is stiffer than kinesiology tape and limits your range of motion. Athletic tape works like a brace, reducing your movement and providing support to your joint.
- Kinesiology tape differs from athletic tape in that it offers gentle support and elevates the skin, which can enhance blood flow and lymphatic circulation.
When should you avoid the tennis elbow tape technique?
If you have a bone fracture, an allergy to kinesiology tape, open sores or cuts in the area to be taped, or experience pain, numbness, swelling, or redness caused by the tape, the tennis elbow tape technique may not be the right solution.
It’s important to avoid taping in these circumstances unless approved by a doctor. Additionally, if you have circulation or sensation issues, it’s best to consult with a medical professional before trying taping.
Video KT Tape: Tennis Elbow
Are you suffering from tennis elbow pain? This Tennis Elbow Tape Technique video will show you a simple method to help alleviate the discomfort. Learn how to apply the tape and get relief from this common condition now.
The tennis elbow tape technique is a great way to support your forearm muscles and help reduce the pain associated with tennis elbow.
Although it may take some practice, once you master this technique, you can benefit from its fast relief of symptoms as well as improved performance on the court.
Whether you’re an amateur or professional player, using this taping method for tennis elbow will give you the results that you need without having to resort to medications or expensive treatments.
With regular use of the simple yet effective tennis Elbow Tape Technique, you can get back in the game quickly and enjoy playing again without any worries about experiencing discomfort due to tennis elbow!