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Kinesiology Taping for Golf Elbow Pain

ByMichael Reeves

← Golf Instruction & Improvement | Course Management & Strategy


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Quick Answer

  • Kinesiology tape can offer support to your forearm muscles, reducing strain on your elbow joint when you’re out on the golf course.
  • Proper application involves creating specific anchor points and applying controlled tension to aid muscle function and alleviate discomfort.
  • It’s a supportive tool for temporary relief, helping you manage pain during play, not a cure for the underlying issue.

Who This Is For

  • Golfers experiencing that nagging pain on the inside (golfer’s elbow) or outside (tennis elbow) of their elbow.
  • Anyone looking for a non-medicinal approach to manage elbow discomfort and get back to their game.

What to Check First for Kinesiology Taping Your Elbow

Before you even reach for the tape, do a quick check. It saves headaches later.

  • Get a Pro Opinion: First things first, make sure you’ve seen a doctor or physical therapist. They can confirm it’s golf elbow and rule out anything more serious. Don’t guess on this.
  • Read the Tape Guide: Every brand of kinesiology tape has its own quirks. Always check the manufacturer’s instructions for their specific application recommendations. They know their tape best.
  • Skin Prep is Key: Your skin needs to be spotless. Make sure your forearm is clean, completely dry, and free of any oils, lotions, or sunscreen. This tape sticks best on a clean canvas.
  • Check Your Tape Supply: Grab your roll of kinesiology tape and a clean pair of scissors. Make sure you have enough tape and that your scissors are sharp enough to cut clean lines without snagging the tape.
  • Know Your Pain: Understand where the pain is exactly. Is it on the inside or outside of your elbow? This helps determine the best taping technique.

Step-by-Step Plan: How to KT Tape Elbow for Golf Pain

Alright, let’s get this elbow taped up. It’s not rocket science, but a little care goes a long way.

1. Measure and Cut Tape: You’ll generally need two strips. For the main forearm support, measure a strip from just below your elbow down towards your wrist. It should be long enough to cover the affected muscle group with a couple of inches for anchors at each end. For the elbow itself, measure a shorter strip that can go directly over the painful area. Mistake to avoid: Cutting tape too short. If it’s too short, it won’t have enough overlap to stick securely, and you won’t get the support you need. I learned that the hard way on a long back nine.

2. Prepare the First Strip: Before you stick anything, grab your scissors and round off all four corners of each tape strip. This is a small step, but it’s a game-changer for how long the tape stays on. Mistake to avoid: Leaving corners square. Those sharp corners are magnets for snagging on your shirt, glove, or anything else, causing the tape to peel up way too soon.

3. Apply the First Anchor: Take your longer forearm strip. Peel back the paper backing from one end, exposing about 2-3 inches of tape. This is your “anchor.” Stick this anchor end to your wrist area. Apply it with absolutely no stretch on the tape. This creates a solid base. Mistake to avoid: Applying the anchor with stretch. This can pull on your skin, causing irritation, and it won’t hold as reliably as a no-stretch anchor.

4. Apply Forearm Strip with Stretch: With your elbow slightly bent (a relaxed bend, not fully extended), lay down the rest of the forearm strip along the muscles of your forearm. You want to apply a light to moderate stretch to this section, usually around 25-50% stretch. Follow the natural line of your forearm muscles, typically running from the wrist up towards the elbow. Mistake to avoid: Overstretching the tape. Too much tension can restrict blood flow or limit necessary movement, which is the opposite of what you want. Check your tape’s specific recommendations.

5. Apply the Elbow Strip: Now, take your shorter strip for the elbow itself. You can apply this directly over the most painful spot. Some people find a light stretch here helpful for support, while others prefer it with no stretch at all. This is where you might need to experiment a bit to see what feels best for you. Mistake to avoid: Applying the elbow strip with too much stretch. You still need your elbow to bend and move naturally during your swing, so don’t make it too rigid.

6. Rub to Activate Adhesive: Once both strips are in place, rub over the entire length of the tape firmly with your hands for about 30 seconds to a minute. The friction and heat from your hands activate the adhesive, making it stick much better. Mistake to avoid: Skipping the rub-down. This step is crucial for ensuring the tape stays on through your entire round, including those sweaty moments.

How to KT Tape Elbow for Golf Pain: Common Mistakes

You’ve got the steps down, but here are some common slip-ups to watch out for.

  • Incorrect Stretch — Why it matters: Applying too much stretch can restrict blood flow or limit your range of motion, making your elbow feel worse or even causing new problems. Too little stretch means the tape won’t provide the intended support. — Fix: Always refer to your kinesiology tape manufacturer’s instructions for recommended stretch percentages. Adjust based on what feels supportive but still allows for comfortable movement. It’s a balance.
  • Not Rounding Corners — Why it matters: Square corners are notorious for snagging on clothing, gloves, or even just catching the edge of your skin. This leads to the tape peeling up prematurely, often right when you need it most. — Fix: Make it a habit: always round the corners of your tape strips with scissors before application. It’s a small effort for significantly better tape longevity.
  • Applying Tape to Dirty or Oily Skin — Why it matters: Oils, lotions, sweat, and even residual sunscreen are the arch-nemesis of good adhesion. The tape simply won’t stick properly, and it can also lead to skin irritation or allergic reactions. — Fix: Ensure your skin is thoroughly cleaned with soap and water and completely dried before you even unroll the tape. Give it a minute to air dry after washing.
  • Wrong Tape Placement — Why it matters: If you tape the wrong muscles or in the wrong direction, you won’t effectively support the injured area. In fact, you might even add strain to other parts of your arm or elbow. — Fix: Understand which muscle group is causing your elbow pain. For golfer’s elbow, you’re typically supporting the forearm flexors. For tennis elbow, it’s the forearm extensors. If you’re unsure, a quick chat with a physical therapist can clarify this for you.
  • Over-Reliance on Tape — Why it matters: Kinesiology tape is a fantastic support tool, but it’s not a magic bullet or a cure. If you rely on it solely without addressing the root cause of your pain—like muscle imbalances or poor swing mechanics—the pain will likely return as soon as you stop taping. — Fix: Use tape for temporary relief and to help you get back out there, but make sure you’re also working on strengthening exercises, stretching routines, and potentially refining your Golf Swing Mechanics and Fundamentals to prevent future flare-ups.
  • Not Checking Tape Edges Regularly — Why it matters: Even with rounded corners, edges can sometimes start to lift. If left unchecked, this can lead to the tape snagging and peeling off completely, or it can irritate the skin. — Fix: Periodically check the edges of your tape, especially after a long practice session or a full 18 holes. If an edge starts to lift significantly, you might need to reapply that section or consider replacing the tape.

FAQ

  • How long can I wear kinesiology tape for golf elbow?

You can typically wear kinesiology tape for about 3 to 5 days, provided it remains securely adhered and doesn’t cause any skin irritation or discomfort. It’s usually waterproof, so showering is fine; just gently pat it dry afterward instead of rubbing.

  • What is the difference between taping for inner versus outer elbow pain?

For inner elbow pain, often called golfer’s elbow, the tape is applied to support the forearm flexor muscles. For outer elbow pain, known as tennis elbow, the tape is applied to support the forearm extensor muscles. The general principles of anchoring and stretching still apply to both techniques.

  • Can kinesiology tape replace medical treatment for golf elbow?

No, kinesiology tape is a supportive measure designed to help manage pain and improve function temporarily. It is not a substitute for proper medical diagnosis and treatment. You should always consult a healthcare professional for a definitive diagnosis and a comprehensive long-term treatment plan.

  • Will KT tape restrict my golf swing?

When applied correctly, with the appropriate amount of stretch as recommended by the manufacturer, kinesiology tape should provide support without significantly hindering your natural range of motion. The goal is to facilitate movement and muscle function, not to restrict it.

  • Does the direction of the tape matter when taping an elbow?

Yes, the direction of the tape often follows the direction of the muscle fibers it’s intended to support or decompress. For the muscles in your forearm that affect the elbow, this typically means applying the tape along the length of the forearm, from the wrist towards the elbow, or vice versa, depending on the specific technique.

  • Can I apply KT tape myself for elbow pain?

Absolutely. With a bit of practice and by carefully following clear instructions like these, you can effectively apply kinesiology tape to your own elbow. Watching a few video tutorials can also be incredibly helpful in visualizing the process and mastering the technique.

  • Are there specific taping techniques for golfer’s elbow versus tennis elbow?

While the general principles of kinesiology taping are similar, there are indeed specific techniques tailored for conditions like golfer’s elbow and tennis elbow. For a detailed breakdown of methods for tennis elbow, you can refer to guides on Applying Kinesiology Tape for Tennis Elbow. Understanding the exact muscle groups involved is key.

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