Wrapping golfer’s elbow involves placing compression over the inner side of your elbow, where the forearm muscles attach to the bony bump on the inside of your arm. The goal is to reduce strain on those irritated tendons, limit swelling, and support the area during activity. You can do this with an elastic bandage, a counterforce strap, or kinesiology tape, and each method works slightly differently.
Finding the Right Spot on Your Elbow
Golfer’s elbow affects the tendons that connect your forearm muscles to the medial epicondyle, the bony point on the inner side of your elbow. To find it, straighten your arm with your palm facing up and feel for the prominent bump on the inside of your elbow joint. That’s your target. The muscles involved run from that bump down into your forearm, controlling wrist flexion and forearm rotation. Any wrap you apply needs to cover or compress this area to be effective.
Wrapping With an Elastic Bandage
A standard elastic (ACE-style) bandage is the most accessible option. Use a 3-inch width for the elbow, as narrower bandages tend to bunch up and wider ones restrict too much movement.
Start about 2 to 3 inches below the elbow on your forearm. Anchor the bandage with one flat wrap around the forearm, then spiral upward in overlapping layers, covering about half the previous layer with each pass. When you reach the elbow crease, angle the bandage slightly so it crosses over the medial epicondyle on the inner side. Continue one or two passes above the elbow, then secure the end with the clips or medical tape.
The wrap should feel snug but not tight. You should be able to slide one finger underneath. Check your fingers periodically: if they turn bluish, feel cool to the touch, or go numb or tingly, the wrap is too tight and needs to be loosened immediately. Bend and straighten your elbow a few times after applying it. If the bandage pinches in the crease or slides down, rewrap with slightly less tension at the joint and more overlap on the forearm anchor.
Using a Counterforce Strap
A counterforce strap (sometimes called a forearm band) is a narrower, purpose-built option that many people prefer for daily wear. It works by applying targeted pressure just below the medial epicondyle, which changes how force travels through the irritated tendons during gripping and lifting.
Place the strap about one to two finger-widths below the bony bump on the inner elbow, over the fleshy part of your upper forearm. The pad or thickest section of the strap should sit directly over the muscles on the inner forearm. Tighten it enough that you feel mild compression when you make a fist, but not so much that your hand feels weak or tingly. These straps are less bulky than a full elastic wrap and easier to wear under clothing or during sports.
Applying Kinesiology Tape
Kinesiology tape offers a lighter option that moves with your skin and can stay on for several days. The technique for golfer’s elbow uses two strips.
First, position your arm so the affected tendons are stretched: straighten your elbow, turn your palm to face the ceiling, and gently extend your wrist back. Cut an “I” strip (a single straight piece) long enough to run from the inner elbow bump down across your upper forearm. Peel the backing and apply it starting at the medial epicondyle, laying it down across the forearm muscles with little to no stretch on the tape. This strip supports the tendon along its length.
Next, cut a shorter “Y” strip (a piece split into two tails at one end). Apply the base of the Y directly over your point of pain with 75 to 100 percent stretch, then lay the two tails down around the area with no added tension. This second strip creates localized lift over the inflamed spot, which helps reduce pressure on the tissue underneath. Rub the tape briskly after applying to activate the adhesive.
Choosing the Right Material
Cotton-based wraps and sleeves breathe well and handle moisture better, making them a good fit for workouts, manual labor, or all-day wear. Neoprene provides more heat retention and compression, which some people find soothing for stiff joints, but it traps sweat and can become uncomfortable over long periods. Neoprene is a better choice for short bursts of activity or wet environments. If you plan to wear a wrap throughout your workday, cotton or a moisture-wicking elastic blend will be more comfortable.
How Long to Wear a Wrap
Most people benefit from wearing an elbow wrap for 2 to 6 hours per day, primarily during activities that aggravate the pain, like gripping tools, typing, or playing sports. Remove the wrap periodically to let your elbow move freely and avoid stiffness. Sleeping in a compression wrap is generally not recommended unless you’ve been specifically advised to, since you can’t monitor tightness while you’re asleep.
Wrapping helps manage symptoms, but it doesn’t fix the underlying tendon irritation on its own. Compression works best when combined with rest from the aggravating activity, ice for acute flare-ups, and a gradual strengthening program for the forearm muscles. Many people see improvement within a few weeks of consistent management, though stubborn cases can take several months.
Signs Your Wrap Needs Adjusting
A properly applied wrap should reduce your pain during activity without creating new problems. Watch for these signals that something is off:
- Numbness or tingling in your fingers: the wrap is compressing a nerve or cutting off circulation. Loosen it right away.
- Skin color changes: fingers turning purple, blue, or white mean blood flow is restricted.
- Increased pain at the wrap site: the pressure point may be too high or too low. Reposition the wrap so the compression sits over the muscle belly, not directly on the bone.
- Pain shifting to the outer elbow or wrist: overcompensating with a wrap sometimes redirects stress. If new pain develops, take the wrap off and reassess your technique.
If your elbow pain hasn’t improved after several weeks of wrapping, icing, and activity modification, the tendon may need more targeted rehabilitation such as eccentric strengthening exercises or physical therapy.