How to Wrap or Tape Tennis Elbow

Tennis elbow, or lateral epicondylitis, is a type of tendinopathy that affects the tendons that join the outside of the elbow with the muscles of the forearm, according to the Journal of Orthopaedic & Sports Physical Therapy.

It typically develops in response to overuse of the elbow and may be painful, according to the American Academy of Orthopaedic Surgeons. Soreness and tenderness in the outer or top part of the elbow are the most common symptoms.

The injury, as the name implies, is associated with tennis, though most cases are the result of other repetitive tasks, according to Cleveland Clinic, including other sports.

The condition may improve after a few months of rest and rehabilitation. Wrapping and taping the affected elbow also can offer short-term pain relief. If you are concerned about the pain in your elbow, contact your doctor for treatment options.

How to Wrap Your Elbow

Your doctor may recommend a brace to help your elbow heal. A strap or brace on your elbow joint can help reduce stress, according to Mayo Clinic.

Wrapping your elbow in a compression bandage also may help, according to Johns Hopkins Medicine. When wrapping, use an elastic, non-adhesive wrap such as the ACE 3-inch Elastic Bandage with Hook Closure pack.

Follow these steps to wrap your tennis elbow:

Step 1

Hold the loose end of the rolled wrap against your arm close to your elbow.

Step 2

Wrap the bandage twice around your arm so that the bandage overlaps itself. This will keep the loose end secured against your arm when the wrap is finished.

Step 3

Roll the wrap a few times over your elbow and to the other side of the joint. Keep the pressure fairly firm to counteract the swelling that will result from the injury. Do not wrap so tightly so as to lose feeling in the arm.

Step 4

Secure the end of the wrap with tape or metal clips. Some packages include these.

How to Tape Your Elbow

Taping tennis elbow with elastic therapeutic tape, also known as kinesio or KT tape, can help reduce pain and improve functionality in people with tennis elbow, according to research published in Heliyon.

Follow your doctor’s directions or those of the manufacturer, depending on the type of tape you use. Here is one way to use KT tape for tennis elbow:

Step 1

Bend your arm at a 90-degree angle and feel the outside of your elbow with your fingertips to locate the lateral epicondyle bone. It feels like a rounded projection or small ball at the end of your humerus bone, next to your elbow, and points outward when your arm is folded and placed against your torso.

Step 2

Bend the affected elbow slightly while your arm hangs at the side of your body. Apply tape around the elbow, parallel to your wrist, about 2 centimeters below the lateral epicondyle.

Step 3

Apply the tape to the outer side of the elbow firmly and to the inner portion of the elbow gently. Use light tension for the first inch, pull firmly across the middle of the elbow, and release tension before attaching to the inside of the elbow. Taping too tightly inside your elbow can interfere with circulation.

Step 4

Readjust the tape if necessary. Remove it if your symptoms do not improve or if you experience worsening pain.

Step 5

Replace the tape every two to three days, or as directed by the manufacturer, or earlier if it gets wet, soiled, or damaged. Remove the tape slowly by pressing down on the skin nearest the tape mark and gently pulling the tape away from the skin.