When it comes to managing tennis elbow, one of the tools I often recommend is taping. While taping won’t heal your tendon, it can provide temporary pain relief and support, allowing you to continue with the activities and treatments necessary for long-term recovery. In this post, I’ll break down the types of tape available, how they work, and important tips for using tape effectively.
What Is Taping, and How Does It Help?
Taping involves applying specialized tape to your skin to support muscles, reduce tension, and alleviate pain. While commonly associated with athletes, taping can benefit anyone dealing with muscle or tendon issues, like tennis elbow.
Types of Tape
There are three main types of tape you might encounter:
Athletic Tape (Rigid Tape):This type of tape is sticky on one side and doesn’t stretch. It’s often used in high-impact sports like football to stabilize joints or restrict movement.
Adhesive Elastic Tape:Similar to athletic tape but with stretch, this tape allows for some flexibility and movement while still offering support.
Kinesio Tape (K-tape):Kinesio tape is stretchy and unique due to its multi-directional elasticity and wavy adhesive pattern. This wave pattern helps lift the skin and underlying tissues, promoting circulation and fluid flow, which can reduce swelling.
How Does Kinesio Tape Work?
The standout feature of Kinesio tape is its adhesive design. Unlike rigid or elastic tapes, which have uniform adhesive, Kinesio tape’s wave-like pattern helps lift the skin. This lifting action improves circulation and allows better fluid flow under the tape.
For conditions like tennis elbow, where swelling isn’t usually a significant issue, the real benefit of Kinesio tape lies in its ability to influence muscle activity. Tape can:
Reduce Muscle Tension: By quieting overactive muscles in the forearm, tape can reduce strain on the tendon, relieving pain.
Enhance Muscle Activation: It can also stimulate muscle activity in weaker areas, improving function.
Does Taping Heal Tennis Elbow?
No, taping doesn’t heal the tendon itself. However, it can reduce pain, allowing you to perform exercises and follow treatments that address the root cause of your tennis elbow. Research shows that taping is most effective in the early stages of tennis elbow (around 2–3 months after onset).
If taping works for you, keep using it! It’s a valuable tool to complement your overall treatment plan.
Tips for Using Tape
Be Mindful of Skin Sensitivity:If you experience itching, burning, or discomfort under the tape, remove it immediately. Many brands, like K-tape or RockTape, offer options for sensitive skin. For those who sweat a lot or play sports, look for extra sticky versions like RockTape’s “super sticky” line.
Apply and Remove Tape Properly:When removing tape, don’t rip it off like a bandage. Gently peel it to avoid damaging your skin. Damaged skin can delay healing and prevent reapplication.
Limit Overuse:While tape can reduce muscle tension, overuse can weaken your muscles. Balance taping with strengthening exercises to avoid excessive muscle weakening.
Protect Your Skin:After removing tape, apply a small amount of milk of magnesia to your skin. This tip, shared by a certified hand therapist I worked with, helps protect the skin and prepare it for the next application.
Is Taping Right for You?
If you’re struggling with tennis elbow pain, taping is absolutely worth trying. Consult your physical therapist or physiotherapist for guidance on proper application and the type of tape best suited to your needs.
Final Thoughts
Taping can be a game-changer for managing tennis elbow, providing temporary relief that allows you to focus on long-term recovery. As with any treatment, it’s important to understand its limitations and use it as part of a comprehensive plan.
If you have questions or need recommendations, feel free to reach out! I’ve also included links to some of the tapes I’ve used and recommend for different skin types. Some of the links are affiliate links, which means I may earn a small commission at no additional cost to you if you make a purchase. I only recommend products I personally use and trust to support your healing journey.
There's a Your Healing Team Podcast diving deep into taping coming soon.
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Here’s to your healing success—take care, and I’ll see you in the next post!
- Emma Green, The Tennis Elbow Queen
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