Kinesiology tape is a flexible, elastic therapeutic tape used to support muscles and joints without restricting the body’s range of motion. This method provides targeted relief for lateral epicondylitis, commonly known as tennis elbow, which involves irritation of the tendons joining the forearm muscles to the outside of the elbow. This guide focuses on the practical steps for self-applying kinesiology tape to manage these symptoms.
Principles of Taping for Lateral Epicondylitis
Applying the tape correctly alleviates discomfort associated with tendon irritation at the elbow. The tape’s elasticity causes a gentle lifting effect on the skin and underlying tissue. This subtle decompression improves circulation and lymphatic drainage, helping to move metabolic waste away from the site of irritation.
The lifting action also reduces pressure on pain receptors, altering how the brain perceives the pain signal. Furthermore, the tape provides sensory input that enhances proprioception, or the body’s awareness of the joint’s position and movement. This improved awareness encourages more ergonomic movement and reduces strain on the wrist extensor muscles. The direction and tension of the tape can also mechanically decrease the load on the irritated tendon during gripping.
Preparing the Area and Materials
Proper preparation of the skin and materials ensures the tape adheres securely and remains effective for several days. Begin by thoroughly cleaning the entire forearm and elbow area with soap and water or rubbing alcohol to remove dirt, oils, or lotions. The skin must be completely dry before application, as the adhesive will not bond properly to damp or slick skin.
Next, prepare the two required strips of tape. Measure the first, longer “support” strip from the back of the hand or wrist to just above the elbow’s outer point. The second, shorter “decompression” strip should be approximately six inches long. Use scissors to round all four corners of both strips to prevent the edges from catching on clothing and peeling prematurely. Avoid touching the adhesive side of the tape to preserve its stickiness.
Step-by-Step Application Technique
The application technique involves a two-strip method to support the forearm extensors and decompress the elbow joint. Start by positioning the affected arm straight out with the elbow fully extended. Actively flex the wrist so the palm faces down and the fingers point toward the floor. This action puts the wrist extensor muscles on a gentle stretch, which is the necessary starting position for the first strip.
The first strip is applied to reduce muscle tension along the forearm. Peel the backing off the last two inches and place this anchor end with no stretch on the back of the hand or wrist. Slowly unroll the tape up the forearm, applying a light, consistent stretch (15 to 25% of maximum) over the wrist extensor muscles. The final two inches of the strip should be laid down on the upper forearm, just below the elbow, with no stretch.
For the second, shorter decompression strip, tear the paper backing in the center to expose the adhesive middle section. This strip is applied directly over the lateral epicondyle, the most painful point on the outside of the elbow. With the elbow still extended, apply a significant stretch (50 to 75% tension) to the middle of the strip, centering it over the bony prominence. This higher stretch creates the lifting and decompression effect at the site of tendon irritation.
Once the center is secured, lay down the two ends of the short strip across the first support strip and onto the surrounding skin. Ensure the last two inches of each end are applied with zero stretch. The final step is to activate the heat-sensitive adhesive by firmly rubbing the entire application from the wrist to the elbow for several seconds. This friction ensures a strong, long-lasting bond.
Managing the Tape and Safe Removal
Once applied, the tape can be worn for three to five days, even through showering and light activities. After getting the tape wet, gently pat the area dry with a towel, avoiding vigorous rubbing that could lift the edges. Monitor the skin underneath and around the tape for signs of itching, redness, or irritation, which indicates sensitivity to the adhesive or excessive tension. If discomfort occurs, the tape must be removed immediately.
When removing the tape, avoid ripping it off quickly like a standard bandage, as this can cause skin trauma. Loosen the adhesive by soaking the tape in warm, soapy water or by rubbing a small amount of oil (such as baby oil or cooking oil) into the material. Allow the oil to sit for several minutes to break down the adhesive.
To peel the tape safely, slowly roll it back upon itself, pulling it in the same direction as the hair growth on the arm. As the tape is peeled away, use the other hand to press down gently on the skin behind the peeling edge to prevent the skin from pulling up. Any remaining adhesive residue can be cleaned off using mild soap and water or more oil.