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Applying Kinesiology Tape for Tennis Elbow

ByMichael Reeves

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Quick Answer

  • KT tape can offer support and pain relief for tennis elbow by unloading the affected tendons.
  • Proper application involves specific anchor points and stretch techniques to avoid irritation.
  • Always follow application instructions and monitor for skin reactions.

Who This Is For

  • Athletes experiencing lateral epicondylitis (tennis elbow) pain.
  • Individuals seeking non-pharmacological pain management for elbow discomfort.

What to Check First for KT Taping Tennis Elbow

  • Skin Integrity: Make sure the skin on your arm is clean, dry, and free from any cuts, scrapes, or irritation. Taping over damaged skin is a bad idea.
  • Tape Type: Confirm you’re using actual kinesiology tape. It’s designed to stretch and move with your skin, unlike rigid athletic tape.
  • Sharp Scissors: Have a pair of round-tip scissors ready. You’ll need to cut the tape cleanly to prevent snagging.
  • Clean Surface: Ensure your workspace is clean. You don’t want to accidentally stick your tape to dirt or dust before it even gets on your arm.
  • Tape Condition: Give the roll a quick once-over. Make sure the tape isn’t old, dried out, or damaged.

Step-by-Step Plan for How to KT Tape Tennis Elbow

Getting this right means you’ll actually feel the relief.

1. Prep Your Skin: Start by cleaning the skin on your forearm and around your elbow. Use rubbing alcohol to remove any oils or lotions, then let it air dry completely. Mistake: Applying tape over lotions, oils, or sweat. This is a surefire way to have your tape peel off within hours, leaving you frustrated.

2. Measure and Cut the First Strip: Take a strip of kinesiology tape. Measure it from the crease of your elbow down to about two-thirds of the way down your forearm. Cut the tape to this length. Mistake: Cutting the tape either too short or too long. Too short won’t provide adequate coverage, and too long will bunch up and cause irritation.

3. Round the Corners: Grab your round-tip scissors and carefully round off all four corners of the tape strip you just cut. This simple step is crucial. Mistake: Leaving the corners square. Sharp corners are prone to snagging on clothing or bedding, leading to premature peeling and reduced effectiveness.

4. Apply the First Anchor: Peel back the backing from one end of the tape strip, creating an anchor. Apply this anchor point to the end of your forearm, furthest from your elbow. Lay it down with absolutely zero stretch. Just press it on smoothly. Mistake: Stretching the anchor points. This can pull on your skin, causing discomfort, irritation, or even blistering.

5. Apply the Forearm Strip: With the first anchor secured, gently apply the rest of the tape down your forearm towards your elbow. For tennis elbow support, you’ll typically want to apply this strip with about 25-50% stretch. Follow the natural line of your forearm muscles. Mistake: Using too much stretch. Over-stretching can restrict blood flow, cause discomfort, and may lead to skin irritation. Too little stretch might not offer enough support.

6. Measure and Cut the Second Strip (Optional): For additional support, you might use a second, shorter strip. This is often applied in a “U” or “I” shape around the elbow itself. Measure this strip to comfortably fit around the affected area, then cut and round its corners just like the first strip. Mistake: Not following a specific technique for this second strip. Different methods offer slightly different support, so ensure you’re applying it in a way that makes sense for your pain.

7. Apply the Second Strip and Final Anchor: If using a second strip, apply it according to your chosen method, often with light stretch. Make sure to apply the final anchor point of this strip (if it has one) with zero stretch. Mistake: Stretching the final anchor. Just like the first, this end needs to adhere firmly without pulling on the skin.

8. Activate the Adhesive: Once all the tape is in place, rub over the entire surface of the tape strips firmly with your hand for about 30 seconds. The friction generates heat, which activates the adhesive and helps the tape stick better. Mistake: Skipping the heat activation. This can lead to the tape edges lifting sooner than they should.

How to KT Tape Tennis Elbow: Essential Checks and Application

Getting your KT Tape Application for Tennis Elbow just right is key to seeing real benefits. It’s not just about slapping tape on; it’s about understanding the mechanics and how to properly support those sore tendons. Many people think of KT tape as a simple bandage, but it’s a bit more sophisticated. It works by gently lifting the skin, which can help reduce pressure on the inflamed tissues underneath and improve circulation. This can lead to reduced pain and better healing. Remember, this is a tool to aid your recovery and manage pain, not a cure-all. If your pain is severe or persistent, always consult a medical professional.

When you’re ready to tape, think about the specific area that’s causing you grief. Tennis elbow, or lateral epicondylitis, typically involves pain on the outside of the elbow, often radiating down the forearm. This is usually due to overuse of the forearm extensor muscles, which can become inflamed and painful. The goal of KT taping here is to offload these muscles and tendons, giving them a chance to rest and recover without completely immobilizing your arm.

Here’s a deeper dive into what to check before you even unroll the tape:

  • Skin Condition is Paramount: Before anything else, take a good look at your skin. Is it clean? Is it dry? Are there any open wounds, rashes, or significant irritation? Kinesiology tape adheres best to clean, dry skin. Lotions, sunscreens, and even natural body oils can create a barrier that prevents the adhesive from sticking properly. If you’ve been sweating heavily, give your skin time to dry out completely. If you have any skin conditions or sensitivities, it’s always wise to do a small patch test first. Some people might have a mild reaction to the adhesive, though this is rare.
  • Choosing the Right Tape: Not all tape is created equal. You need genuine kinesiology tape. It’s typically made of cotton with an acrylic adhesive. It’s designed to be stretchy, breathable, and water-resistant, mimicking the elasticity of human skin. Athletic tape, on the other hand, is rigid and designed to limit movement. Using the wrong type of tape will not only be ineffective but could also cause more harm than good.
  • The Power of Sharp, Round-Tipped Scissors: This might seem like a minor detail, but it’s actually quite important. When you cut kinesiology tape, you want a clean cut. Jagged edges can cause the tape to peel prematurely. Round-tipped scissors are ideal because they make it easier to cut the tape cleanly and, more importantly, to round the corners of your tape strips. Rounding the corners is a pro tip that significantly improves the tape’s longevity.
  • Check Your Tape Roll: Before you start cutting, give your roll of tape a quick inspection. Is the tape itself intact, or is it fraying? Has it been exposed to moisture or excessive heat, which could compromise the adhesive? If the tape is old, brittle, or doesn’t seem to stick well to itself, it might be time for a new roll. You want tape that’s going to stay put for the duration you need it.
  • Understanding the Pain Location: Before you even measure tape, get a clear understanding of where your pain is. Is it directly on the bony prominence on the outside of your elbow? Does it radiate down your forearm? Knowing the exact spot helps you position the tape effectively. While this guide offers general advice, specific application techniques might vary slightly depending on the precise location and severity of your tennis elbow.

Common Mistakes in KT Taping Tennis Elbow

Even with the best intentions, it’s easy to mess up your taping. Here are the common pitfalls to avoid.

  • Mistake: Applying tape to oily or sweaty skin
  • Why it matters: The adhesive on kinesiology tape needs a clean, dry surface to stick properly. Oily or sweaty skin acts as a barrier, significantly reducing adhesion. Your tape will start peeling off much sooner, rendering it ineffective and potentially causing frustration.
  • Fix: Always clean and thoroughly dry your skin before application. Use rubbing alcohol to remove any oils or lotions and allow the skin to air dry completely.
  • Mistake: Not rounding the tape corners
  • Why it matters: Sharp corners on the tape strips are like little hooks. They are far more likely to catch on clothing, bedsheets, or other surfaces, causing the tape to lift and peel away from the skin. This compromises the support and can lead to the tape falling off prematurely.
  • Fix: Make it a habit to round all corners of every tape strip you cut. This simple step drastically improves the tape’s durability and prevents it from snagging.
  • Mistake: Stretching the anchor points
  • Why it matters: The anchor points are the very beginning and end of each tape strip. These areas are applied with no stretch to ensure they adhere firmly to the skin. Stretching the anchors can pull uncomfortably on your skin, leading to irritation, redness, and potentially blistering.
  • Fix: Apply the first and last inch (or so) of each tape strip with absolutely zero stretch. Lay these ends down gently and smoothly.
  • Mistake: Over-stretching the tape
  • Why it matters: While some stretch is necessary for the tape to provide support, too much tension can be counterproductive. Over-stretching can restrict blood flow, cause discomfort, and may even lead to skin irritation or rashes. It can also make the tape feel too tight and uncomfortable.
  • Fix: Follow recommended stretch percentages (often 25-50% for muscle support) for the main body of the tape. If you’re unsure, err on the side of less stretch. You can always add another strip if more support is needed.
  • Mistake: Incorrect placement of the tape
  • Why it matters: Tennis elbow pain stems from specific tendons and muscles on the outside of the elbow. If you tape the wrong area, you won’t effectively unload the irritated tissues, and the tape won’t provide the intended pain relief or support.
  • Fix: Understand where your pain is located. Generally, for tennis elbow, the tape follows the muscle belly of the forearm extensor muscles, starting from near the elbow. Referencing a specific application guide or seeking advice from a professional can ensure correct placement.
  • Mistake: Not rubbing the tape to activate the adhesive
  • Why it matters: The adhesive on kinesiology tape is heat-activated. If you don’t rub the tape down after application, the adhesive won’t fully bond with your skin, leading to premature peeling and reduced effectiveness.
  • Fix: After applying all strips of tape, use your hand to rub over the entire surface of the tape for about 30 seconds. The friction will generate heat and properly activate the adhesive.

FAQ on How to KT Tape Tennis Elbow

  • How long should I wear the kinesiology tape?

You can typically wear kinesiology tape for 3 to 5 days, even through showers. The key is to pat it dry gently with a towel after getting wet. If the tape starts to peel significantly, becomes uncomfortable, or causes any irritation, it’s best to remove it sooner.

  • Can kinesiology tape actually help my tennis elbow pain?

Yes, when applied correctly, kinesiology tape can be a very effective tool for managing tennis elbow pain. It works by providing support to the forearm muscles and tendons, helping to unload the irritated tissues and potentially improving blood circulation. It acts as a form of external support, allowing the affected area to rest and heal.

  • What is the best way to remove kinesiology tape?

The gentlest method for removing kinesiology tape is to use an oil-based product, such as baby oil, olive oil, or coconut oil. Apply the oil liberally to the tape and let it soak in for a few minutes to break down the adhesive. Then, slowly peel the tape back on itself in the direction of hair growth, holding your skin taut as you go to minimize discomfort. Some people also find that removing the tape while in a warm shower helps.

  • Do I need to stretch the tape itself when applying it?

Yes, you will stretch the middle section of the tape to create the supportive tension needed for tennis elbow. However, it’s critical to remember that the anchor points—the very beginning and end of each tape strip—should always be applied with zero stretch. This ensures the tape adheres firmly without pulling on your skin and causing irritation.

  • Can I tape both arms if both elbows are hurting?

You can tape both arms if you are experiencing pain in both elbows. However, be mindful of how much you are limiting your overall movement. If you find yourself significantly restricted or developing new aches due to the taping, it might be a sign you’ve applied too much tension or too many strips. Always listen to your body and adjust accordingly.

  • Is there a specific pattern or technique for taping tennis elbow?

There are several common techniques for taping tennis elbow, often involving one or two strips of tape. A common method uses a single strip applied from the elbow crease down the forearm with moderate stretch, anchored at both ends with no stretch. Another might involve an “I” or “U” strip around the elbow joint itself for added stability. For precise guidance, it’s recommended to look up specific video tutorials or diagrams for “KT tape tennis elbow application” or consult a physical therapist.

  • What if I develop a rash or itching under the tape?

If you experience itching or a rash, it could be due to a reaction to the adhesive, trapped moisture, or excessive friction. The best course of action is to remove the tape immediately. Gently peel it off using oil as described above. If the rash persists or is severe, consult a healthcare professional. Ensure your skin is clean and dry for future applications, and consider using a hypoallergenic tape if available.

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