Therapeutic taping is a non-invasive method used to manage localized discomfort in the elbow joint and surrounding forearm muscles. This approach provides support and can offer immediate pain relief by influencing the sensory nervous system. Utilizing supportive tape can help moderate the forces acting upon the painful tendons, allowing the individual to perform daily activities with greater ease. This guide provides steps for the self-application of elastic tape to address common forms of elbow pain.
Choosing the Correct Tape and Function
The primary distinction in therapeutic taping lies between dynamic and rigid materials. Rigid athletic tape is thick and non-stretchy, designed to restrict movement and immobilize a joint for temporary stabilization, often used during a game or short activity. However, this tight compression can limit circulation and is not meant for extended wear.
For managing common elbow discomfort, elastic kinesiology tape is preferred because it permits a full range of motion while providing continuous support. This flexible tape mimics the elasticity of human skin, and its application works by gently lifting the skin. This lifting action creates a micro-space between the skin and underlying tissues, which can help improve local blood flow, promote lymphatic drainage, and reduce pressure on the painful area. The tape also provides continuous sensory input, which changes how the brain perceives pain signals from the affected site.
Preparing for Application: Identifying Pain Location
Before applying any tape, the skin over the forearm and elbow must be clean, dry, and free of lotions, oils, or sweat to ensure the adhesive bonds securely. If there is a significant amount of hair in the application area, trimming it down can prevent the tape from lifting prematurely and make removal less uncomfortable.
Accurately identifying the location of the pain is essential, as elbow discomfort localizes to one of two areas. Pain on the outside of the elbow, or the lateral side, is associated with the wrist extensor muscles and tendons. Conversely, pain felt on the inside, or the medial side, relates to the wrist flexor muscles and tendons. The application method must target the specific muscle group responsible for the discomfort to provide effective support and relief.
Step-by-Step Guide for Effective Taping
For discomfort on the outside of the elbow, a two-strip application of elastic tape is recommended. Begin by measuring and cutting two strips of tape: one long support strip (approximately 12 to 14 inches) and one short decompression strip (around 4 to 5 inches). Round the corners of both strips to prevent the edges from catching on clothing and peeling up prematurely.
To apply the support strip, position the arm by making a fist and flexing the wrist downward to stretch the extensor tendons. Anchor the long strip with zero tension on the back of the hand or just below the wrist, then follow the line of the forearm muscles toward the elbow. Apply the strip with a light to moderate stretch (about 25% to 40% tension) along the muscle belly, smoothing out any wrinkles. The final two inches of the tape’s end should be applied above the elbow with zero tension to serve as a second anchor.
The decompression strip reduces pressure over the area of greatest tenderness. Locate the precise point of pain and tear the paper backing of the short strip in the center, leaving the ends covered. Apply the exposed center of the tape directly over the painful spot with a higher tension (50% to 75%), ensuring the tape is perpendicular to the first strip; the ends are then laid down with no tension. Rub the application vigorously to activate the adhesive, securing the tape firmly to the skin. For pain on the inside of the elbow, the same two-strip principles apply, but the tape must run along the medial forearm flexor muscles instead.
Safety and Removal Guidelines
Elastic tape is water-resistant and can be worn for three to five days, allowing for showering and daily activities. However, the tape should be removed immediately if any adverse skin reactions occur, such as increased swelling, severe itching, numbness, or blistering. Blistering can indicate that too much stretch was applied during the application process.
Ripping the tape off quickly can cause irritation or damage, so removal must be slow to protect the skin. To facilitate removal, apply an oil-based product directly onto the tape and let it soak for several minutes to dissolve the adhesive. The tape should then be peeled back slowly and gently in the direction of hair growth, while using the other hand to keep the skin taut. If elbow pain persists or worsens despite using the tape, consult a healthcare professional for a comprehensive diagnosis.