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Taping for Golf Elbow Pain

ByThe Golfer

← Golf Instruction & Improvement | Common Faults & Fixes


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Quick Answer

  • Apply athletic tape to your forearm to support muscles and reduce strain on the elbow joint.
  • Proper taping can help ease the pain of golf elbow (medial epicondylitis).
  • The goal is to stabilize your wrist and forearm flexors.

Who This Is For

  • Golfers feeling pain on the inside of their elbow. This is that nagging ache that can ruin a round.
  • Anyone looking for a simple, non-drug way to manage golf elbow symptoms. Sometimes a little tape is all you need to get back out there.

What to Check First for Golf Elbow Taping

  • Get a Diagnosis: Make sure it’s actually golf elbow. A doctor or physical therapist can confirm this. Don’t just guess and tape up the wrong spot. You need to know it’s medial epicondylitis you’re dealing with [1].
  • Skin Check: Look for any cuts, sores, rashes, or open wounds where the tape will go. Also, be aware of any known allergies to adhesive tape. I learned that the hard way once with a nasty rash. You don’t want that.
  • Clean and Dry: Your skin needs to be clean and completely dry before you even think about taping. This is crucial for the tape to stick properly and do its job. No lotion, no sweat, no dirt.
  • Assess Pain Level: While taping can help manage pain, it’s not a cure-all. If your pain is severe or you’re experiencing numbness or tingling, it’s time to see a professional. Taping over severe pain can sometimes mask a bigger issue.
  • Gather Your Supplies: Make sure you have good quality athletic tape or kinesiology tape. You’ll also want a pair of sharp scissors to cut the tape cleanly.

Step-by-Step Plan: How to Tape Golf Elbow

Here’s how to get that elbow taped up right. It’s not rocket science, but a little care goes a long way.

1. Prep Your Skin: Start by washing your forearm and the elbow area thoroughly with soap and water. Then, dry the skin completely. Pat it dry, maybe even use a hairdryer on a cool setting if you’re really focused on getting it bone dry. Mistake to avoid: Applying tape to sweaty, oily, or lotion-covered skin. This tape won’t stick, and you’ll be re-taping in no time. It’s a waste of tape and effort.

2. Measure the First Strip (Anchor Strip): Cut a piece of athletic tape. This first strip needs to be long enough to wrap around your forearm, just below the elbow crease. Aim for about 10-12 inches, but adjust based on your arm size. You want it to overlap slightly when wrapped. Mistake to avoid: Using tape that’s too short or way too long. Too short means it won’t secure properly. Too long means it’ll bunch up and be uncomfortable, or the ends will peel off easily.

3. Apply the First Strip (Anchor Strip): With the tape unrolled, apply the starting end to your forearm, just below the elbow. Apply it with slight, gentle tension – not too tight, just enough to make it conform to your skin. Wrap the tape smoothly around your forearm, ensuring the ends overlap by about an inch. Press down firmly along the entire strip to ensure good adhesion. Mistake to avoid: Not anchoring the tape securely. This strip is your foundation. If it’s loose, the rest of your taping won’t hold.

4. Measure the Second Strip (Support Strip): Now, cut another strip of tape. This one should be longer than the first. It needs to start on the top (back) of your forearm, curve over the painful area on the inside of your elbow, and extend down to the bottom (palm side) of your forearm. A length of about 16-18 inches is a good starting point, but measure it out first.

5. Apply the Second Strip (Support Strip): Begin by placing one end of this longer strip on the top of your forearm, a few inches above the elbow. Apply it with moderate tension as you lay it down, guiding it over the inner elbow area where the pain is located. Continue to lay the tape down with that same moderate tension, ending on the underside of your forearm. This strip helps to support the forearm flexor muscles and reduce the strain on the medial epicondyle. Mistake to avoid: Pulling the tape too tight. You don’t want to cut off circulation or create new pain points. It should feel supportive, not constricting.

6. Add a Third Support Strip (Optional but Recommended): For extra support, you can add a third strip. This one can be similar in length to the second strip, or slightly shorter. You’ll apply it in a similar fashion, but offset it slightly from the second strip. For instance, if the second strip ran straight across the inner elbow, this one might run slightly diagonally, or parallel but a bit higher or lower. The goal is to provide broader coverage and support to the forearm muscles. Mistake to avoid: Applying this strip directly over the first anchor strip or creating too much overlap that leads to bunching.

7. Smooth and Secure All Edges: Once all your strips are in place, go back over them. Gently rub your hands over the entire taped area, paying special attention to the edges. This helps activate the adhesive and ensures the tape is well-adhered to your skin. This is where you get that solid, reliable hold. Mistake to avoid: Leaving loose edges or wrinkles. These loose ends can snag on clothing, get dirty, and peel off prematurely, rendering the taping less effective.

Taping Techniques for Golfer’s Elbow Relief

Getting the technique right is key to effective golf elbow taping. It’s not just about slapping tape on; it’s about creating a functional support system for your forearm. Think of it like giving your muscles a little extra hug so they don’t have to work quite so hard. When you’re experiencing that sharp pain on the inside of your elbow, often triggered by gripping or wrist movements, proper taping can make a significant difference in your comfort and ability to perform daily activities, or even play a round of golf. The primary aim is to offload the tendons that attach to the medial epicondyle, which are inflamed in golf elbow. This is often achieved by applying tape in a way that supports the forearm flexor muscles and the wrist, reducing the tension placed on the affected tendons during movement.

The specific placement and tension of the tape are crucial. You want to create a feeling of stability without hindering your natural range of motion too much. This is where the difference between athletic tape and kinesiology tape can come into play. Athletic tape provides more rigid support and can limit movement more, which might be desired for intense activity or when the pain is acute. Kinesiology tape, on the other hand, is more flexible and designed to move with your skin and muscles, offering support while allowing for a greater range of motion and potentially improving blood flow and lymphatic drainage [3]. Both can be effective, but understanding their properties helps you choose the right tool for the job. If you’re unsure about the best approach for your specific situation, exploring different Taping Techniques for Golfer’s Elbow Relief can provide valuable insights. Remember, the goal isn’t to immobilize your arm, but to provide targeted support where it’s needed most.

Common Mistakes in Golf Elbow Taping

Let’s talk about what can go wrong. Because, trust me, I’ve made most of these mistakes myself.

  • Mistake: Not cleaning the skin properly.
  • Why it matters: Tape won’t adhere well to dirty, oily, or sweaty skin. This means your tape will start peeling off within hours, offering little to no support when you actually need it. It’s like trying to stick a sticker on a greasy window.
  • Fix: Make sure your skin is completely clean and thoroughly dry before you apply any tape. Take the extra minute to wash and dry it properly.
  • Mistake: Taping too tightly.
  • Why it matters: This is a big one. Wrapping the tape too tight can restrict blood flow, leading to numbness, tingling, or even increased pain. It can also irritate the skin. You’re trying to help, not hurt.
  • Fix: Apply the tape with moderate, consistent tension. It should feel snug and supportive, but you should be able to move your wrist and forearm comfortably without feeling like your circulation is being cut off. If it feels like a tourniquet, loosen it.
  • Mistake: Taping directly over bony prominences.
  • Why it matters: The bony parts of your elbow and forearm are sensitive. Taping directly over them can cause significant irritation, pressure points, and discomfort, especially when you move.
  • Fix: Position the tape strips over the soft muscle belly and tissue of your forearm. Avoid placing the tape directly on the bony bumps of your elbow (medial epicondyle) or wrist bones.
  • Mistake: Using the wrong type of tape or old, degraded tape.
  • Why it matters: Some tapes are too stiff and limit movement too much, while others might not have enough adhesive power. Old tape loses its stickiness and elasticity, making it ineffective.
  • Fix: Stick with standard athletic tape or kinesiology tape designed for sports injuries. Ensure your tape is fresh and has good adhesion. Check the expiration date if it has one.
  • Mistake: Not smoothing down the edges.
  • Why it matters: Loose tape edges are a magnet for snagging on clothing, getting dirty, and peeling away from the skin. This reduces the tape’s effectiveness and lifespan.
  • Fix: After applying each strip, especially the anchor strips, press down firmly along all the edges to ensure maximum adhesion. A good rub helps activate the adhesive.
  • Mistake: Not following the natural lines of the muscles.
  • Why it matters: The forearm muscles run in specific directions. Taping against this natural grain can create unnecessary tension or bunching, reducing comfort and support.
  • Fix: Observe the direction your forearm muscles run when you flex your wrist. Try to apply the support strips parallel to these muscle fibers for optimal function.
  • Mistake: Over-taping or applying too many layers unnecessarily.
  • Why it matters: While support is good, too much tape can be bulky, uncomfortable, and potentially restrict movement too much. It can also be a waste of tape.
  • Fix: Stick to the essential strips that provide support to the forearm flexors and wrist. Usually, two to three well-placed strips are sufficient.

FAQ

  • How long should I wear the tape?

You can typically wear athletic tape for 24-48 hours, or even up to 3 days if it remains well-adhered and comfortable. Kinesiology tape can often be worn for 3-5 days, and it’s usually designed to stay on through showers. Always check the manufacturer’s instructions for the specific tape you’re using.

  • Can taping help prevent golf elbow?

While taping provides excellent support and can help reduce pain and strain during activity, it’s not a primary prevention method on its own. Proper warm-up, stretching, strengthening exercises for the forearm and shoulder, and correct golf swing mechanics are crucial for preventing golf elbow in the long term [2]. Taping is more of a management and support tool for when you’re already experiencing symptoms or are at high risk.

  • What is the difference between golf elbow and tennis elbow?

Golf elbow, also known as medial epicondylitis, causes pain on the inner side of the elbow. It affects the forearm flexor muscles, which are used to grip and bend your wrist towards your palm. Tennis elbow, or lateral epicondylitis, causes pain on the outer side of the elbow. It affects the forearm extensor muscles, used to extend your wrist and fingers. They are essentially mirror images of each other, affecting different muscle groups on opposite sides of the elbow.

  • Does kinesiology tape work for golf elbow?

Yes, kinesiology taping can be quite effective for managing golf elbow pain. It provides support to the affected muscles and tendons without significantly restricting movement, which is a big plus for athletes. Many find that kinesiology tape helps improve blood flow to the area and can reduce inflammation and pain [3]. It’s a popular choice for those who want to maintain mobility while seeking relief.

  • When should I see a doctor if I suspect golf elbow?

If your pain is severe, doesn’t improve with rest and taping within a week or two, or if you experience numbness, tingling, or significant weakness in your hand or forearm, it’s definitely time to consult a healthcare professional. These could be signs of a more serious issue that requires medical attention. Also, if the pain interferes significantly with your daily life or ability to work.

  • Can I tape over existing bandages or dressings?

Generally, no. It’s best to apply tape directly to clean, dry skin for optimal adhesion and to avoid trapping moisture or creating pressure points. If you have a wound that needs dressing, consult a healthcare provider about how to manage taping around it.

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