If you are a relatively healthy and active individual, it’s one of the worst things you can hear a Doctor tell you.
You have lateral epicondylitis.
More commonly referred to as tennis elbow.
Once the bad news sinks in, what should you do next?
For those who want to continue to stay active, there is a simple taping technique for tennis elbow which you should try.
You should know that it won’t help heal your injury but it can provide support and stability for your already damaged forearm extensor muscles and tendons.
Tennis elbow is an overuse injury caused by many activities other than just swinging your tennis racquet.
The pain you are experiencing is primarily where your forearm extensor muscles attach via your extensor tendon at the lateral epicondyle on the outside of your elbow.
It’s not uncommon for your pain to spread down your forearm and into your wrist and hand.
Your elbow pain normally increases and gets worse when you extend your wrist and hand.
But you are probably wondering how does tape work for muscle and tendon injuries such as tennis elbow?
Some people even find it effective on sprains and strains.
A Japanese Chiropractor named Dr. Kenzo Kase back in 1979 was the first person to introduce this type of therapy.
The whole idea behind applying tape to injured muscles and tendons is that the tape helps lift your skin away from your muscles and
This in turns helps improve blood flow and circulation to your affected muscles and tendons.
Dr. Kenzo says that there are four specific functions of using the tape for injuries:
- Muscle support – Applying tape properly over your affected muscles improves it’s ability to contract even when it’s damaged, fatigued or weakened. In the case of tennis elbow, the tape can help minimize the impact of over-extension of your wrist.
- Helps correct joint problems – Improving your range of motion is important here. Misalignment of joints causes tension on muscles which in turn decreases your range of motion and flexibility.
- Improves blood flow – Application of tape ensures free flowing healthy blood to damaged tissues and muscles. This helps fight inflammation and flush out toxic blood in your injured tendons and muscles.
- Activates your body’s natural healing mechanisms – Applying tape over a muscle or tendon injury brings awareness to your body that “something is not right” and your body’s natural defence mechanisms kick into overdrive to fight the damage that has occurred and accelerate healing.
Let’s learn how to tape your forearm/elbow when you are suffering from tennis elbow.
First you will need a roll of thick tape.
Kinesiology tape works best!
Don’t have any tape?
Cut a Y strip of tape long enough to stretch from the middle of your fingers to just below your elbow.
Make sure you measure the strip with your elbow extended and your wrist flexed.
Now round out the corners of the tape for better adhesion to your skin.
Now fold down the base of the Y strip and cut 2 diamond cutouts so your fingers can slip through the tape.
Remove the backing from near the diamond cutout and place the cutout diamond shapes over your middle and index fingers of your affected arm.
Now extend your elbow in a palm down position with your wrist slightly flexed and rotated as if you are tucking your thumb under your palm.
Remove the backing of one side of the “Y” shape and stretch the tape at about 25% tension along the side of your forearm.
Apply the tape along the lateral side of your forearm, up to the lateral aspect of your elbow.
Rub the tape in place to apply friction.
Rubbing fast helps generate heat which in turn provides better adhesion of the tape to your skin.
Now start removing the backing of the other side of the “Y” tape.
Apply and stretch the tape along the outer border of your wrist flexors.
When you get to just below your elbow, make a turn with the last inch of tape downwards but be careful not to stretch the tape as you apply the final end piece.
Now for the final step.
Cut an “I” strip of tape approximately 3 inches in length.
Remember to round off the corners.
Apply the strip of tape from the lateral epicondyle of your elbow(the small bony prominence), covering the ends of the “Y” shape.
Peal off the tape towards your forearm muscles as you extend your arm as shown in the picture below.
Rub this strip into place.
And there you have it, the finished product.
Remember this tape should be used for individuals who play high impact sports such as tennis, baseball and football.
You should also check out this alternative way to tape your elbow for pain control when being active.
It’s not normally something that the majority of tennis elbow sufferers would do.
What are your best options as far as treatment goes?
Here is what you must understand.
No amount of pill swallowing, elbow brace wearing, cortisone injections will completely put an end to your pain and suffering.
Sure they are effective for symptomatic relief but
Who really wants to have temporary relief for 3 or 4 hours
Especially when there is a home treatment program that works like gangbusters.
Yet most people are completely in the dark and unaware that they can fully heal and recovery at home.
And want to know the best part?
You don’t need to run out to a sports store to purchase any sort of silly exercise equipment or gadgets.
Because everything you require to finally put a stop to your elbow pain,
Is already there in your home.
How great is that!
But it gets even better…
You don’t have to break a sweat…
You don’t have to take time out of your busy day going back and forth to Doctors or Physio.
In fact, all it take are 5 easy-to-follow steps that you can do while sitting at your computer or watching television.
Yes – it’s that simple!
Sounds almost to good to be true, doesn’t it.
Well I put together a short video that explains all the details.
Click on the green button below and you’ll see what I mean.