Tennis elbow is a common injury that affects many active individuals, particularly those involved in sports or repetitive motion activities. This condition occurs when the tendons in your elbow become irritated or inflamed due to overuse. If you’re dealing with tennis elbow, strapping can provide significant relief by reducing strain on the affected area and promoting healing. But how exactly does one strap a tennis elbow correctly to get the best results?
In this post, we’ll explore how to strap tennis elbow, offering detailed instructions and tips to help you manage your symptoms effectively. Whether you’re new to this injury or looking for ways to improve your recovery, we’ll guide you through everything you need to know—from choosing the right brace to ensuring a proper fit. Along the way, we’ll answer some common questions about tennis elbow straps and how they help with healing, so you can get back to doing what you love, pain-free.
How to Strap Tennis Elbow: The 7 Easy Ways
Strapping for tennis elbow, also known as lateral epicondylitis, can help alleviate pain and provide support during daily activities or sports. Here’s a step-by-step guide on how to strap your elbow effectively:
1. Choose the Right Tennis Elbow Strap
The first step is to choose the right strap. A typical tennis elbow strap is worn just below the elbow on the forearm, specifically targeting the tendon area. It should be firm but not too tight, as excessive pressure could lead to discomfort or impaired circulation. Several types of straps are available, including the traditional forearm strap, which applies targeted compression, and the sleeve-style brace, which provides full support to the entire joint.
2. Measure Your Arm for a Proper Fit
Before putting on a tennis elbow strap, it’s important to measure your arm to ensure the brace fits well. The best way to do this is by measuring the circumference of your forearm just below the elbow. Many straps are adjustable, but measuring helps ensure that the strap will provide the proper support without being too tight or loose
3. Positioning the Strap Correctly
Once you’ve chosen your strap, it’s time to position it. Place the strap on your forearm about 1-2 inches below your elbow joint. The pad, if your strap includes one, should sit directly on the painful area to offer targeted compression. This pad helps distribute pressure across the tendon, relieving the strain on the elbow joint itself.
4. Tightening the Strap
After positioning the strap correctly, gradually tighten it to a snug fit. It should feel firm but not restrictive. You should be able to move your hand and fingers freely without numbness or tingling. If you experience any of these sensations, the strap is too tight and should be loosened slightly.
5. Make Adjustments as Needed
Once the strap is on, move your arm and wrist to ensure the strap stays in place and remains comfortable. If you feel any discomfort or pain, readjust the position of the strap. Most modern braces have adjustable features that allow you to alter the tension for added comfort.
6. Wear the Strap Regularly
For maximum benefit, wear the strap consistently during activities that aggravate the condition, such as sports or physical work. Over time, you may find that the brace offers relief even when you’re not actively using your arm. However, don’t rely solely on the brace—remember to combine it with other treatments such as ice therapy and rest.
7. Consult a Professional if Pain Persists
If your tennis elbow symptoms persist despite using a strap, it’s important to consult a healthcare professional. They can offer further recommendations, including physical therapy or other interventions like corticosteroid injections if necessary.
Materials Needed
- A kinesiology tape or an elastic adhesive bandage.
- Scissors (if using pre-cut tape, these may not be necessary).
- Optional: A foam pad or additional padding for extra comfort.
7 Best Strapping for Tennis Elbow
If you’re dealing with tennis elbow and need strapping or braces to alleviate the discomfort and provide support, here are seven highly recommended options:
- Abyon Elbow Brace & Compression Sleeve
Combines a compression sleeve with two adjustable straps for optimal support. It’s made from breathable fabric to improve blood circulation without limiting motion - Bodyprox Elbow Brace
A budget-friendly strap brace with EVA padding and a lightweight design. This option is ideal for mild discomfort and provides good adjustability - Kunto Fitness Elbow Brace Compression Sleeve
Offers even pressure across the elbow, reducing pain and inflammation. Its woven design ensures a secure and breathable fit - Simien Tennis Elbow Brace
Features durable nylon and neoprene material, with compression gel pads for enhanced pain relief. This dual-strap brace includes a sweatband and offers good adjustability - Zofore Sport Tennis Elbow Brace
A neoprene strap with a comfortable fit, this brace provides firm compression and optimal arm support without being overly bulky - SS Sleeve Stars Tennis Elbow Brace
Made with latex-free spandex and nylon, this brace offers targeted compression and durability. It’s lightweight, sweat-absorbent, and comes with adjustable support straps. - Reamphy Elbow Brace
Designed with a non-slip, supportive fabric, this brace includes metal splints and adjustable Velcro straps. It’s suitable for prolonged wear and various physical activities.
Each of these braces serves different needs, from mild to more severe cases of tennis elbow. Consider the level of support you need and the type of activities you plan to engage in when selecting a brace. For more detailed reviews, you can visit sources like The Tennis Tribe or The Bridal Box
Frequently Asked Questions
1. How long should you wear a tennis elbow brace each day?
Generally, you should wear your tennis elbow brace during activities that strain the elbow, such as sports, lifting, or repetitive motions. If the pain is constant, wearing the brace throughout the day can help manage symptoms. Aim to remove the brace during periods of rest to allow your skin and muscles to breathe
2. Will a tennis elbow brace help with pain?
Yes, a properly fitted tennis elbow brace can provide significant relief from pain by redistributing pressure from the affected tendon, reducing strain, and allowing the tissue to heal. The brace doesn’t cure the condition but can be very helpful for symptom management.
3. Can you wear a tennis elbow brace overnight?
While it’s generally recommended to wear the brace during active hours, some people may benefit from wearing it overnight if their symptoms are severe. However, it’s important not to wear it too tightly while sleeping as it may interfere with blood circulation.
4. What’s the difference between a tennis elbow strap and a sleeve?
A tennis elbow strap focuses on applying direct pressure to a small area of the forearm, which can be more targeted for relieving pain. In contrast, a sleeve-style brace provides more comprehensive support for the entire elbow joint and surrounding muscles. The choice between the two depends on the severity of your injury and personal comfort.
5. How can I make my tennis elbow heal faster?
While using a brace can aid in pain relief, it’s important to combine it with other treatments like rest, ice packs, and gentle stretches. Taking breaks from activities that trigger the pain is essential. Consulting with a physical therapist can also help accelerate recovery by teaching strengthening exercises and stretches tailored to your condition.
Conclusion
Strapping your tennis elbow correctly can be a key part of your recovery process. By choosing the right strap, ensuring it fits well, and applying it at the right location, you can reduce the strain on your elbow and support the healing of the tendons. While the brace is a helpful tool, remember to combine it with other treatments like rest, ice, and stretches to get the best results. If you still experience pain or discomfort, it’s always a good idea to consult a healthcare professional for additional guidance.
With the right care and consistency, strapping your tennis elbow can help you manage the symptoms and get back to your usual activities with less pain. Don’t let the injury hold you back—take the necessary steps to heal and feel better.