Taping Techniques for Golfer’s Elbow Relief

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Quick Answer

• Kinesiology tape can offer support and relief for that nagging golfer’s elbow pain.
• Proper application involves anchoring the tape and applying strips with the right tension.
• Keep an eye on your skin and reapply as needed for consistent support.

Who This Golfer’s Elbow Taping Guide Is For

• You if you’re a golfer dealing with medial epicondylitis – that’s golfer’s elbow for short.
• Anyone looking for a non-invasive way to ease elbow discomfort, especially athletes needing temporary support.

What to Check First for Golfer’s Elbow Taping

• Get a pro to confirm it’s actually golfer’s elbow. Don’t guess. A proper diagnosis is key before you start self-treating.
• Always check the tape maker’s instructions. Different brands, different rules. Some tapes have specific stretch recommendations.
• Make sure your skin is clean, dry, and totally free of oils or lotions. This tape needs a good grip to work its magic.
• Have your kinesiology tape ready. Make sure it’s the right stuff, not just any old bandage. You want something that breathes and moves with you.

Step-by-Step Plan: How to Tape for Golfer’s Elbow

This is where we get hands-on. Follow these steps for the best results. I always find it best to do this before the pain really kicks in, or right after a round when I can feel it starting.

1. Prep your tape. Grab your roll of kinesiology tape. You’ll need two strips. Aim for one about 10 inches long and the other around 6 inches. These are your starting points for creating that supportive structure.

• What to look for: Clean, straight cuts. Use sharp scissors for precise edges. Jagged ends can lift and peel prematurely.
• Mistake to avoid: Using one giant strip. It won’t conform well to the curves of your arm and can bunch up, causing irritation or ineffective support.

2. Apply the anchor strip. Take that 10-inch piece. You’re going to lay it down on your forearm. Start it just below the crease of your elbow and extend it down towards your wrist. Apply it with zero stretch. Think of this as the foundation.

• What to look for: A smooth, wrinkle-free application. It should lie flat against your skin, feeling like a second skin.
• Mistake to avoid: Stretching this first piece. This anchor needs to be solid and static, providing a stable base for the next step.

3. Position for relief. Now, bend your elbow slightly. Find the exact spot of maximum tenderness on the inside of your forearm. This is the epicenter of your pain, and it’s where your next strip will focus its support.

• What to look for: Pinpointing the sore spot accurately. Gently press around the area to find the point that makes you wince.
• Mistake to avoid: Guessing the pain location. Being precise here ensures the tape is actually targeting the problem area.

4. Apply the second strip. Take your 6-inch strip. Anchor one end on your forearm, slightly overlapping the top of the first strip you applied. Now, gently pull the tape across the painful area with about 25-50% stretch. Lay down the second end without any stretch. The goal is to create a supportive band that eases the tension on the inflamed tendons.

• What to look for: The tape creating a gentle, supportive band over the sore spot. You should feel a slight lift or support, not tightness.
• Mistake to avoid: Overstretching this strip. You’re aiming for support and pain relief, not strangulation. Too much stretch can cause more problems.

5. Smooth and seal. Once both strips are in place, gently rub the entire application with your hands. This friction activates the heat-sensitive adhesive on the kinesiology tape, creating a strong bond.

• What to look for: A secure bond with no lifting edges. The tape should feel firmly attached all the way around.
• Mistake to avoid: Skipping this step. The heat helps it stick properly and last longer, especially when you’re out on the course.

6. Check your movement. Gently bend and straighten your elbow. The tape should provide a feeling of support and stability without restricting your natural range of motion. You should be able to move freely, but with a bit of a safety net.

• What to look for: Comfort and a feeling of stability. You shouldn’t feel any pulling, pinching, or tightness.
• Mistake to avoid: Feeling tight or restricted. That’s not the goal of this type of taping. If it feels too tight, you’ve likely used too much stretch.

Taping for Golf Elbow Pain: Common Mistakes

We’ve all been there, trying to fix something and making it worse. Here are some common pitfalls to avoid when you’re taping for golfer’s elbow pain.

• Mistake: Using regular athletic tape.
• Why it matters: Kinesiology tape is specifically designed to mimic the elasticity of human skin. It allows for movement, breathability, and improved circulation. Regular athletic tape is much stiffer, can restrict blood flow, and doesn’t offer the same kind of dynamic support. It’s like trying to use duct tape for a sprained ankle – not ideal.
• Fix: Always use kinesiology tape. It’s readily available online and at sporting goods stores. Make sure it’s the “kinesiology” kind.
• Mistake: Applying tape with too much stretch.
• Why it matters: This is a big one. Applying tape with excessive stretch can restrict blood flow, cause skin irritation, lead to blistering, and actually limit your range of motion, which is the opposite of what you want. It can also create pressure points that aggravate the pain.
• Fix: Stick to the recommended stretch percentages, typically 25-50%. It’s better to err on the side of less stretch and add more if needed. Remember, you’re supporting, not compressing.
• Mistake: Not preparing the skin properly.
• Why it matters: Oils, lotions, sweat, or even dirt on your skin create a barrier. The tape’s adhesive can’t properly bond to the skin, leading to premature peeling and a loss of support. You’ll find yourself constantly reapplying, which is a pain.
• Fix: Ensure your skin is clean, dry, and completely free of any products. A quick wipe-down with rubbing alcohol (if your skin tolerates it) can help remove any lingering oils.
• Mistake: Applying the tape too late in the day or after significant aggravation.
• Why it matters: If you’ve already pushed your elbow too hard and inflammation is high, taping might be less effective or even uncomfortable. The skin can be more sensitive, and the existing inflammation might make the tape feel like it’s adding pressure.
• Fix: Apply the tape before you start your activity or as soon as you feel that initial twinge of discomfort. Proactive taping is often more effective than reactive taping.
• Mistake: Forgetting to reapply or not checking the tape’s integrity.
• Why it matters: Kinesiology tape doesn’t last forever. It can lose its stickiness over time due to sweat, friction from clothing, and general movement. If the tape starts to peel, it loses its supportive function and can even snag on things, causing irritation.
• Fix: Monitor the tape daily. If it starts to lift at the edges or loses its adhesion, it’s time for a fresh application. This is especially true if you’re sweating a lot.
• Mistake: Taping directly over hair.
• Why it matters: While kinesiology tape can be applied over hair, it can make removal painful and may also reduce the tape’s ability to adhere properly. Plus, peeling it off will be a whole new level of “ouch.”
• Fix: If you have significant arm hair in the area you need to tape, consider shaving a small patch. This will ensure better adhesion and a much less painful removal process.
• Mistake: Not understanding the tape’s purpose.
• Why it matters: Kinesiology tape is a supportive tool, not a miracle cure. It’s meant to assist muscles and tendons, improve proprioception (your body’s sense of position), and reduce pain signals. It doesn’t heal the underlying injury.
• Fix: Use taping as part of a broader treatment plan that might include rest, stretching, strengthening exercises, and professional advice. For more in-depth understanding, check out these Taping Techniques for Golfer’s Elbow [1].

FAQ on How to Tape for Golfer’s Elbow

Got more questions? We’ve got answers.

• What is golfer’s elbow?

Golfer’s elbow, medically known as medial epicondylitis, is a condition characterized by pain and inflammation on the inner side of your elbow. It occurs when the tendons that attach your forearm muscles to the bony bump on the inside of your elbow become overloaded, inflamed, or even torn. This is commonly caused by repetitive motions like those found in golf, tennis, or even certain manual labor jobs. It’s not just for golfers, despite the name!

• How does kinesiology tape help with golfer’s elbow?

Kinesiology tape provides gentle, external support to the muscles and tendons in your forearm, particularly around the inner elbow. It helps to lift the skin slightly, which can improve blood circulation and lymphatic drainage in the area, aiding in the reduction of inflammation and pain. The tape also provides proprioceptive feedback, reminding your brain to be more mindful of the elbow’s position and reducing strain on the injured tendons. It’s like giving your elbow a gentle reminder to take it easy. Taping for Golf Elbow Pain can offer significant relief [2].

• How long should I wear the tape?

You can typically wear kinesiology tape for 3-5 days continuously, provided your skin tolerates it well and the tape remains adhered. However, it’s crucial to monitor your skin for any signs of redness, itching, or irritation. If you engage in activities that cause excessive sweating or if the tape starts to peel significantly, you might need to change it sooner. Listen to your body and your skin.

• Can I shower with the tape on?

Yes, most high-quality kinesiology tapes are water-resistant. You can shower, swim, and sweat while wearing the tape. After showering, avoid rubbing the tape vigorously with a towel. Instead, gently pat it dry with a soft towel. This helps to maintain the adhesive’s integrity and ensures the tape stays in place for its intended duration.

• When should I avoid taping?

You should avoid taping if you have open wounds, cuts, skin infections, or active rashes in the area you intend to tape. If you have a known allergy to the adhesive used in kinesiology tape, it’s best to avoid it or perform a patch test first. If you experience increased pain, severe skin irritation, numbness, or tingling after applying the tape, remove it immediately. Always prioritize your skin’s health.

• Does taping replace medical treatment?

No, taping is a supportive measure and a pain management tool, not a cure for golfer’s elbow. It can significantly help manage symptoms and allow you to continue with daily activities or sports with less discomfort. However, for persistent, severe, or worsening pain, it’s essential to consult a healthcare professional, such as a doctor or physical therapist. They can provide an accurate diagnosis, recommend appropriate exercises, and guide you on a comprehensive treatment plan that might include other therapies.

Sources:

• Taping Techniques for Golfer’s Elbow [1]
• Taping for Golf Elbow Pain [2]