10 Easy Steps to Tape Tennis Elbow * bigfinish.com

Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain and sensitivity on the outside of the elbow. It is caused by overuse of the forearm muscles that extend the wrist, such as when playing tennis, using a screwdriver, or lifting heavy objects. The pain is often worse with activities that involve gripping or twisting the hand. Tennis elbow can be treated with a variety of methods, including taping, rest, ice, and physical therapy.

Taping is a common treatment for tennis elbow. It can help to support the injured muscles and reduce pain. There are a variety of different taping techniques that can be used for tennis elbow. One common technique is to apply a strip of tape to the outside of the elbow, from the top of the elbow to the bottom. The tape should be applied with enough tension to provide support, but not so much that it cuts off circulation. Another common taping technique is to apply a figure-eight wrap around the elbow. This type of taping helps to support the muscles and tendons that are involved in tennis elbow.

Taping can be an effective treatment for tennis elbow. However, it is important to note that it is not a cure. Taping can help to relieve pain and support the injured muscles, but it will not heal the underlying cause of the condition. In order to fully recover from tennis elbow, it is important to rest the injured muscles and allow them to heal. This may involve avoiding activities that aggravate the pain, such as playing tennis or lifting heavy objects. In some cases, physical therapy may be necessary to help strengthen the injured muscles and improve range of motion.

Understanding Tennis Elbow

What is Tennis Elbow?

Tennis elbow, also known as lateral epicondylitis, is a common condition that causes pain and tenderness on the outside of the elbow. It is caused by overuse or repetitive motions that involve extending or rotating the wrist and forearm, such as playing tennis, painting, or lifting heavy objects. The pain is caused by inflammation of the tendons that attach the forearm muscles to the outside of the elbow bone.

Causes of Tennis Elbow

Tennis elbow is most commonly caused by repetitive or forceful use of the forearm muscles, especially those used to extend or rotate the wrist. This can occur in a variety of activities, including:

Playing tennis, especially with a backhand stroke
Painting or carpentry
Lifting heavy objects or doing manual labor
Using a computer mouse or keyboard for extended periods
Playing other sports that involve wrist and forearm movements, such as golf, weightlifting, or racquetball

Symptoms of Tennis Elbow

The main symptom of tennis elbow is pain and tenderness on the outside of the elbow. This pain may be worse when you:

Extend or rotate your wrist
Grip or lift objects
Make a fist

Other symptoms may include:

Swelling or redness around the elbow
Weakness in the wrist or forearm
Numbness or tingling in the fingers or hand

Preparing the Injured Area

Properly preparing the injured area is crucial for effective taping. Follow these detailed steps to ensure optimal results:

Checking for Sensitivity and Trimming Hair

Gently press around the injured area to check for areas of sensitivity or pain.
If any sensitive spots are identified, mark them with a pen or marker.
Trim any excess hair around the injured area to prevent hair from getting tangled in the tape.

Cleaning and Drying the Area

Cleanse the injured area thoroughly with soap and water or an antiseptic wipe.
Pat the area dry with a clean towel.
Allow the area to air dry for a few minutes to ensure complete dryness.

Applying Athletic Tape

Cut a strip of athletic tape approximately 1 inch wide and 12-15 inches long.
Anchor the tape by applying a small piece to the uninjured skin above the elbow joint.
Wrap the tape around the elbow joint, spiraling it down towards the forearm.

Step	Description
1	Anchor tape above elbow joint.
2	Wrap tape spiraling down towards forearm.
3	Apply slight tension while wrapping.

Apply moderate tension to the tape while wrapping to provide support without constricting blood flow.
Continue wrapping until the entire elbow joint is covered.
Secure the tape by overlapping the end over the anchor piece.

Selecting the Appropriate Tape

Consider the Material

The material of the tape you choose will impact its durability, breathability, and ease of application. Common materials include:

Cotton: Absorbent, hypoallergenic, but less durable
Elastic: Stretchable, conforms to the skin, but may slide or irritate
Non-Elastic: More rigid, provides better support, but less comfortable and breathable
Pre-cut Tape Rolls: Convenient, available in specific shapes for tennis elbow

Tape Width and Length

The width and length of the tape determine the coverage and support provided. Consider the following guidelines:

Tape Width	Length
1 inch	1-2 yards
2 inches	1-2 yards
3 inches	1-2 yards

Wider tapes provide more support but may be more bulky and less breathable. Longer tapes allow for multiple applications and adjustments.

Adhesive Strength

The adhesive strength of the tape is crucial for its staying power. Opt for tapes that offer a strong hold without irritating the skin. Consider the following:

Medical Grade: Hypoallergenic, high-quality adhesives designed for medical use
Latex-Free: Suitable for those with latex allergies
Water-Resistant: Resists moisture, ideal for active individuals
Acrylic Adhesives: Strong, hypoallergenic, but can leave residue on the skin
Silicone Adhesives: Less sticky, comfortable to remove, but may not provide as much support

Applying the Anchor Strap

The anchor strap is the first part of the taping process, and it’s important to get it right in order to create a stable base for the rest of the tape.

To apply the anchor strap, follow these steps:

Cut a 12-inch piece of tape.
Fold the tape in half lengthwise, creating a 6-inch strip.
Place the center of the strip on the inside of your elbow, just below the crease.
Wrap the ends of the tape around your elbow, crossing them in the back.

Tips for crossing the ends of the tape:
- Cross the ends of the tape snugly, but not too tightly.
- Make sure the tape is not twisted.
- Smooth the tape down to remove any wrinkles or creases.
Secure the tape by pressing down on the ends.

The anchor strap should now be in place and provide a stable base for the rest of the taping process.

Wrapping Over the Sore Spot

To wrap over the sore spot, you’ll need to:

Cut three strips of tape: The first strip should be about 12 inches long, the second about 8 inches long, and the third about 6 inches long.
Anchor the first strip: Place the center of the 12-inch strip over the sore spot and wrap it around your arm, making sure to keep it taut.
Add the second strip: Take the 8-inch strip and place it over the first strip, angling it away from the sore spot. Wrap it around your arm, crossing over the first strip, and again keeping it taut.
Add the third strip: Take the 6-inch strip and place it over the second strip, angling it in the opposite direction from the second strip. Wrap it around your arm, crossing over the second strip, and again keeping it taut.
Finish the wrap: Continue wrapping the third strip around your arm until it overlaps the first strip. Secure it with a piece of tape.

Tips:
– Make sure the tape is taut, but not too tight. You should be able to fit a finger between the tape and your skin.
– If you’re having trouble keeping the tape in place, you can use a piece of athletic tape to secure it.
– This wrap can be worn for up to a week. If it becomes uncomfortable, remove it and reapply it.

Anchoring the Loose End

6. Now that your elbow is suitably anchored, it’s time to secure the loose end of the tape. Here’s how to do it methodically:

Step	Instructions
a)	Locate a rigid, immobile surface like a wall or door frame.
b)	Slightly bend your elbow and place it on the surface, with the loose end of the tape hanging over the edge.
c)	Use your other hand to wrap the tape around the elbow and secure it to the surface, creating a loop.
d)	Ensure the tape is taut but not overly tight, which could cause discomfort.
e)	Trim any excess tape and gently pat down the area to ensure a secure hold.

By following these steps meticulously, you can effectively tape your tennis elbow and provide the necessary support to alleviate pain and enhance recovery.

Reinforcing the Tape Job

7. Looping the Tape Around the Forearm

After the first few turns, loop the tape around your forearm, just above your wrist. Bring the tape back over your elbow and continue wrapping it around your arm in an upward spiral motion.

Make sure to keep the tape taut and overlapping itself by about half its width. Continue looping the tape around your forearm until you reach the end of the roll.

To reinforce this loop, you can:

Use multiple layers of tape: Wrap the tape around your forearm several times to create a thicker, more supportive layer.
Cross-hatching the tape: After looping the tape around your forearm, make several perpendicular wraps over the existing loops.
Applying additional straps: Use elastic straps or athletic tape to secure the tape job and provide extra support.

By following these steps, you can effectively reinforce your tennis elbow tape job and ensure that it provides adequate support and compression to alleviate pain and discomfort.

Protecting the Skin

Before taping your elbow, it’s essential to protect your skin from irritation or blistering. Here are some tips:

1. Clean and Dry the Area

Wash your elbow with soap and water and pat it dry. This removes any dirt or oils that could weaken the tape’s adhesion.

2. Use Skin Barrier Ointment

Apply a thin layer of petroleum jelly or zinc oxide ointment to the area where you’ll be placing the tape. This creates a protective barrier between the tape and your skin.

3. Use Breathable Tape

Choose breathable tape that allows air to circulate. This helps prevent moisture buildup and potential skin irritation.

4. Avoid Taping Over Hairy Areas

If possible, avoid taping over areas with hair. The tape can pull on the hairs and cause discomfort.

5. Use Mild Adhesive

Opt for tape with a mild adhesive that won’t irritate your skin. If you have sensitive skin, consider using hypoallergenic tape.

6. Use Kinesiology Tape

Kinesiology tape is a stretchy, breathable tape designed to mimic the properties of human skin. It’s less likely to cause irritation and can support the elbow without restricting movement.

7. Remove the Tape Gently

When removing the tape, pull it off slowly and gently to avoid pulling on your skin.

8. Cut the Tape Without Sharp Edges

When cutting the tape, use scissors to create clean, rounded edges. This helps prevent the tape from fraying or cutting into your skin.

Tip	Benefit
Use skin barrier ointment	Creates a protective barrier
Use breathable tape	Allows air circulation
Avoid taping over hairy areas	Prevents discomfort
Use mild adhesive	Reduces irritation
Use Kinesiology tape	Stretchy, breathable, and less irritating

Maintaining Your Tape Job

Checking the Tape

Inspect your tape job regularly to ensure it stays in place and is still providing adequate support. If the tape starts to loosen, peel, or become discolored, it’s time to reapply it.

Re-Taping Frequency

The frequency of re-taping depends on several factors, including the intensity and duration of your activities, the amount of sweating, and the tape used. Generally, you may need to re-tape every 2-5 days, or as necessary.

Maintaining Flexibility

Taping should provide support without restricting movement. If you feel excessive restriction, loosen the tape slightly or consider using a different type of tape that offers more flexibility.
If you have sensitive skin, use hypoallergenic tape and apply an athletic tape lubricant before wrapping.

Changing the Tape

To re-tape, remove the old tape carefully, cleanse the skin, and apply fresh tape according to the instructions above.

Tips for Extended Tape Life

Here’s a table with additional tips for extending the life of your tape job:

Tip	Benefit
Use breathable tape	Allows air circulation and prevents skin irritation
Apply tape before exercising	Warms up the skin and makes the tape adhere better
Change tape if it gets wet	Moisture can weaken the adhesive
Store tape in a cool, dry place	Extends the life of the adhesive
Use proper taping technique	Ensures the tape is applied correctly and provides optimal support
Consider using a tape lubricant	Reduces skin friction and helps prevent blisters
Take breaks from taping	Gives the skin a chance to breathe and recover

When to Seek Professional Help

If you experience persistent pain, swelling, numbness, or weakness in your elbow, it is important to seek professional help. This may indicate a more serious underlying condition that requires medical attention. Some red flags that warrant a prompt medical evaluation include:

Severe pain: Pain that is intense and does not respond to over-the-counter pain relievers or home remedies.
Persistent pain: Pain that lasts for more than a week despite rest and treatment.
Swelling: Significant swelling or bruising around the elbow.
Numbness or weakness: A loss of sensation or decreased strength in the hand or forearm.
Stiffness: Difficulty moving or extending the elbow joint.
Tenderness to touch: Pain or discomfort when pressure is applied to the elbow.
Crepitus: A grinding or popping sensation in the elbow.
Fever: An elevated body temperature, indicating a possible infection.
Night pain: Pain that worsens at night or interferes with sleep.
History of trauma: Recent injury or excessive force applied to the elbow.

Table: When to Seek Professional Help for Tennis Elbow

Symptom	Action
Severe pain	Seek medical attention immediately
Persistent pain (more than a week)	Schedule a doctor’s appointment
Swelling, numbness, or weakness	Seek urgent medical care
Tenderness to touch, stiffness	Call your doctor for an evaluation

How To Tape Tennis Elbow

Tennis elbow is a common condition that can cause pain and discomfort on the outside of the elbow. It is caused by overuse of the muscles that extend the wrist and can be aggravated by activities such as playing tennis, lifting weights, or using a computer mouse for extended periods of time.

Taping the elbow can help to support the muscles and tendons that are affected by tennis elbow. This can help to reduce pain and discomfort and allow you to continue your activities without further aggravating the condition.

To tape your elbow for tennis elbow, you will need the following supplies:

Elastic sports tape
Scissors

Follow these steps to tape your elbow:

1. Start by cutting a piece of tape that is about 6 inches long.
2. Apply the tape to the outside of your elbow, just below the point of pain.
3. Wrap the tape around your elbow once, making sure that it is snug but not too tight.
4. Continue wrapping the tape around your elbow, overlapping the previous layer by about half.
5. Secure the tape by tearing it off and pressing the end down firmly.

You can tape your elbow as often as needed to relieve pain and discomfort. However, it is important to remove the tape before going to bed or taking a shower. You should also avoid taping your elbow for more than a few days at a time.