Last Updated on 9 months by Evan L. Sterling
Tennis elbow is a common but painful condition that can affect anyone who performs repetitive motions with their arm. It’s not just tennis players who suffer from it; painters, musicians, and office workers are also susceptible. If you have tennis elbow, you’ll be all too familiar with the aching pain on the outer side of your elbow. But don’t worry, there’s a helpful tool to alleviate this discomfort: Kinesiology tape, often known as KT tape. In this guide, you’ll learn how to wrap tennis elbow with KT tape to help relieve pain and promote healing.
Prepping the Elbow Area: The First Step on How to Wrap Tennis Elbow with KT Tape
Before you reach for your roll of KT tape, the first thing you’ll need to do is appropriately prep the area. Ensuring your skin is clean and dry is crucial for the tape to stick well.
Cleaning the Skin
Start by washing the affected area thoroughly with soap and water. This will remove any dust, oil, or sweat interfering with the tape’s ability to adhere to your skin.
Drying the Area
After cleaning, pat the area dry with a towel. Moisture can also interfere with the tape’s adhesion, so make sure the skin is dehydrated. Also, skip applying lotions, oils, or creams, which can affect the tape’s sticking power.
Choosing and Cutting the Right Length of KT Tape
After your skin is prepped, the next step is to measure and cut the tape. You can find various lengths and brands of KT tape, but one reliable option is available here. The length you’ll need depends on the size of your arm and how severe your tennis elbow symptoms are. Generally, a strip of about 10-12 inches should be sufficient.
Round the Corners for Longer Lasting Application
After you’ve cut your strip, round the corners using scissors. This simple trick helps prevent the edges from lifting or peeling off and makes the tape more comfortable against your skin.
The Anchor Point: The Foundation of How to Wrap Tennis Elbow with KT Tape
Now it’s time to get taping. The anchor point is a crucial step. This is the first piece of tape that will attach to your skin and be the starting point for the rest of the wrap.
Where to Apply the Anchor Point
Position the anchor point one inch below the lateral epicondyle, which is the bony bump on the outer side of your elbow. Peel the backing off and apply this section of the tape with zero stretch, pressing firmly to ensure it sticks.
Creating the First Y-Strip for Added Support
For the next step, you’ll need to create what’s known as a Y-strip. This is a strip of KT tape that you cut down the middle to form two tails.
How to Cut and Apply the Y-Strip
Cut another piece of KT tape about half the length of the first strip you used. Then, cut down the middle to create a Y-shape at one end. Remove the backing and apply the base of the Y-strip to the anchor point without stretching the tape. Stretch the two arms of the Y-strip and place them so that one is above and the other is below the lateral epicondyle.
Adding a Second Y-Strip for Maximum Support
Repeating the process, create a second Y-strip. Apply it over the first one in a manner that forms a cross. This double layering provides maximum support to the affected area, helping to relieve pain more effectively.
Wrapping the Forearm: The Final Step on How to Wrap Tennis Elbow with KT Tape
Now, you’ll add one more strip for additional support. Cut a new strip about half the length of your original strip. Place the middle part at a different point on your forearm with no stretch. Extend the strip and wrap it around your forearm, below the elbow.
How Much Tension to Apply?
Be cautious with the tension. While you want it to be tight enough to provide support, too much pressure can restrict movement. Finding the right balance is critical.
Activation and Testing
Once all the strips are in place, gently rub the tape. This activates the adhesive, ensuring the tape sticks well to your skin. Afterward, test your range of motion to ensure the tape isn’t overly restrictive.
Monitoring and Maintenance
Keep an eye on the tape throughout the day. You can reinforce it with another strip if it starts to peel off or lose its effectiveness. Learning how to re-grip a tennis racket correctly can also be beneficial in preventing tennis elbow, and you can learn about that here.
Conclusion: Wrapping Up on How to Wrap Tennis Elbow with KT Tape
KT tape can be an excellent aid in relieving the symptoms of tennis elbow. The process is straightforward if you follow these steps carefully. From cleaning and drying the affected area to choosing the right kind of KT tape and applying it correctly, each step plays a role in how effective this treatment will be. So, take your time, and may your elbow soon be pain-free!
Remember, while KT tape is a fantastic tool for symptom relief, it’s not a substitute for professional medical advice. Always consult a healthcare provider for a comprehensive treatment plan tailored to your needs.