Lateral epicondylitis, commonly known as tennis elbow, is a painful condition affecting the outer part of the elbow. This pain results from overuse and subsequent irritation or degeneration of the tendons that connect the forearm muscles to the outside of the elbow bone. The primary goal of any wrap or brace is to reduce the tension and strain placed on this injured tendon origin during activities that involve gripping or extending the wrist. Using a supportive device helps to redistribute the forces away from the painful attachment site, offering immediate relief and facilitating a healing environment.
Understanding Support Methods
Three main types of supports are commonly used for managing the symptoms of tennis elbow. The most direct method is the counterforce brace or strap, which applies targeted pressure to the forearm muscles. This pressure changes the angle of pull on the tendon, effectively lessening the stress on the bony attachment point at the elbow.
Compression sleeves offer a broader, more mild form of support by fitting snugly around the entire elbow and forearm. Their main function is to provide warmth, increase blood flow, and offer general stability, although they do not offer the specific, targeted force redirection of a strap. Kinesiology tape, or K-Tape, is another option that provides therapeutic support by lifting the skin microscopically. This lifting action can help modulate pain signals and provide biofeedback for better movement patterns without restricting the full range of motion.
Applying the Counterforce Brace or Strap
The counterforce brace is the most common and effective tool for immediate pain reduction, but proper placement is necessary for it to work correctly. First, identify the point of maximum tenderness on the outer side of your elbow. The strap must never be placed directly over this painful bony prominence, as this can increase pressure and worsen irritation.
Instead, position the brace approximately one to two finger-widths below the most painful area. This location is over the thickest part of the forearm’s extensor muscle belly. Applying pressure here compresses the muscle and tendon unit, creating a new, artificial origin for the muscle fibers.
To find the correct tension, secure the strap while actively extending your wrist backward, which engages the forearm muscles. Once fastened, the brace should feel snug enough to provide noticeable pressure and relief during a gripping motion. A standard check for appropriate tightness is being able to comfortably slide one finger underneath the strap. The goal is to reduce strain without restricting circulation or causing numbness.
Using Kinesiology Tape for Support
Kinesiology tape provides dynamic support that works with body movements, rather than simply compressing the area. Before application, the skin must be clean and dry to ensure proper adhesion. A common technique uses two strips of tape.
Applying K-Tape
A short “decompression” strip is often placed with high tension directly over the area of greatest pain on the forearm muscle belly. A longer strip then provides structural support to the wrist extensor muscles. Start the long strip with a small anchor, applied with zero tension, near the back of the hand or wrist.
With the elbow straight and the wrist bent slightly forward to stretch the forearm muscles, apply the tape along the path of the extensor muscles, running up the forearm toward the elbow. The main body of this support strip should be applied with light to moderate tension (25% to 40%) over the muscle. The final two inches of the tape, near the elbow, should also be applied with zero tension to prevent skin irritation. This technique encourages muscles to work more efficiently and subtly guides the body toward less painful movement patterns.
Usage Guidelines and Safety Precautions
Support devices like counterforce straps and tape are intended for use during activities that trigger elbow pain. This includes sports, heavy lifting, or repetitive tasks that involve gripping. Wearing the support during these times helps manage the load. Continuous, 24-hour use is generally unnecessary and can lead to muscle reliance.
It is important to check the skin frequently for signs that the support is too tight. Immediate removal is required if you experience tingling, numbness, or a cold sensation in your fingers or hand, as these indicate nerve compression or restricted blood flow. If the brace leaves a deep, lasting indentation on your skin, the pressure is excessive and must be adjusted. If your pain increases, or if the condition shows no improvement after four to six weeks of consistent use and rest, consult a healthcare professional for a comprehensive treatment plan.