How to put kinesiology tape on elbow? Here I have to recommend something to you, it is kinesiology tape elbow. kinesiology tape elbow is a kind of muscle tape. Its advantage is that it has been pre-cut into suitable adhesive tape strips according to the human body structure. Of course, although its name is kinesiology tape elbow, it is not only used on the elbow joint, it can also be used on other parts, such as knees, shoulders, ankles, wrists, etc.
Its main material is cotton cloth or rayon plus 5% spandex, and then glue on one side. Because of the spandex yarn, it has good elasticity and is very soft, which is very suitable for skin use.
Knowing kinesiology tape elbow, now, let’s learn how to use it.
First of all, you must first determine the area where you need to use the kinesiology tape elbow. We provide you with two commonly used methods, one is the the tennis elbow tape, and the other is the golf elbow tape.
how to apply kinesiology tape for tennis elbow
What is Tennis Elbow?
Tennis elbow is a condition that affects the muscles and tendons in the forearm that attach to the bone on the outside of the elbow. It is also known as lateral epicondylitis or lateral epicondylosis. The extensor carpi radialis brevis is a specific forearm muscle affected by tennis elbow that helps stabilize and move the wrist but can cause pain and weakness if injured from overuse.
Typically, remission may take 6 months to 2 years. 90% of people with symptoms fully recover within a year.Correct use of kinesiology tape elbow can greatly reduce recovery time.
What are the symptoms of tennis elbow?
You may experience one or all of the following:
Pain on the outside of the elbow when grasping or lifting heavy objects
Pain on the outside of the elbow/twist of the wrist when opening the jar
Localized tenderness on the outside of the elbow
Stiffness when bending or straightening the elbow, especially first thing in the morning
Occasional mild swelling and warmth
Why Does Tennis Elbow Occur?
Tendons connect a number of the muscles that aid in forearm and wrist movement to a location on the outside of the elbow. Straining these muscles can result in minor tendon rips and inflammation, which can lead to tennis elbow pain.
Strenuous exercise or repetitive tiny movements like typing and using a computer mouse might overwork these muscles. A rapid increase in physical exertion can also cause it. For instance, activities like gardening, spring cleaning, etc. that you don’t perform frequently.
Tennis elbow and soft tissue inflammation can both result from hitting or knocking the elbow.
Despite the name, racquet motion only accounts for roughly 5% of tennis elbow injuries.
How to relieve tennis elbow?
Changing your lifestyle to reduce stimulating activities is key to helping you recover. for example:
avoiding sports that involve straining the forearm muscles
Reduces repetitive twisting motions of the wrist, grip and lift.
Take regular short breaks when typing, lifting weights, or doing repetitive tasks.
Using a kinesiology tape elbow is also helpful.
Relax your grip as much as possible to relieve stress on your tendons when lifting weights or driving.
Why kinesiology tape elbow can help tennis elbow recovery?
los kinesiology tape elbow can be stretched and has a certain traction force, so when the kinesiology tape elbow is attached to the elbow joint, its force is on the skin instead of relying entirely on the muscles for support, which can relieve part of the muscle pressure.
At the same time, because there is tape on the skin, it can limit your large-scale muscle movement, which is also very helpful for the recovery of tennis elbow.
When a person is injured and hurts, the first reaction is to cover the injured part with his hands. This action can reduce muscle sensitivity and make you feel more comfortable. The same is true for kinesiology tape elbow. It is like a hand, constantly stimulating you Pain areas, relieve your pain, make you feel comfortable.
how to apply kinesiology tape elbow for tennis elbow?
how to apply kinesiology tape for golfers elbow？
What is Golfer’s Elbow?
Golfer’s elbow is an inflammation or injury of the flexor tendon near the inside of the elbow or near where it attaches. It is also known as medial epicondylitis. You experience pain while performing gripping tasks such as washing your hair and holding pots, and these are signs of golfer’s elbow. Golfer’s elbow is not a sudden condition and usually develops gradually over time and becomes uncomfortable in the morning or with increased activity before developing into a painful injury that causes loss of function.
Golfer’s elbow is somewhat similar to tennis elbow, except that the pain point in tennis elbow is on the outside of the elbow, while the pain point in golfer’s elbow is on the inside of the elbow.
What are the symptoms of golfer’s elbow?
Pain on the inside of the elbow when grasping forward, lifting, or bending the wrist
Pain in the inside of the elbow/twist of the wrist when opening the jar
Localized tenderness on the inside of the elbow
Stiffness when bending or straightening the elbow, especially first thing in the morning
Occasional mild swelling and warmth.
The most common golfer’s elbow symptom is pain along the volar side of the forearm and travels down the elbow to the wrist. There may be discomfort when bending the wrist toward the palm or squeezing objects. Other possible symptoms are tenderness on the inside of the elbow when palpated. You may also experience stiffness as your range of motion decreases. Finally, you may also have weakness in your hands and wrists.
Will golfer’s elbow heal on its own?
Most of the time, a golfer’s elbow should heal on its own. Since golfer’s elbow is a repetitive strain injury, you can heal it with rest and pure recovery time. The best thing to do is to avoid sports that cause pain. Once the pain and discomfort begin to subside, it is recommended that you return to activity slowly.
Most of the time, golfers’ elbows heal on their own. Since golfer’s elbow is a repetitive strain injury, you can heal it with rest and pure recovery time. The best thing to do is to avoid sports that cause pain. Once the pain and discomfort begin to subside, it is recommended that you return to activity slowly. You can also choose to use some auxiliary tools or therapies to help recovery, such as kinesiology tape elbow.
How kinesiology tape elbow Works
Using kinesiology tape elbow for tennis elbow is an excellent option for treating lateral epicondylitis or tennis elbow.
kinesiology tape elbow could change the way you feel pain
The kinesiology tape elbow causes a slight stretch to the skin and underlying tissue and provides constant pressure as it is applied to the affected area. This stretch and pressure can change the way the brain processes pain or interrupt pain transmission.
kinesiology tape elbow can reduce elbow pressure
Another way kinesiology tape elbow controls tennis elbow symptoms is by reducing the load on the elbow when the wrist extensor muscles contract. The taping technique is implemented in such a way that it impedes muscle activity and minimizes irritation of the connective tissue between the tendon and bone.
kinesiology tape elbow can improve self-awareness
When you use the kinesiology tape elbow, it actually makes you pay more attention to your body position and movement. Kinesiology tape elbows on the arms and elbows remind you to move more ergonomically and avoid strenuous activity. This improved sense of self is also known as proprioception.
How is Golfer’s Elbow Treated?
Treatment for golfer’s elbow includes rest, ice, anti-inflammatory medication, or other modalities such as medical lasers. Once severe symptoms begin to abate, treatment focuses on stretching and strengthening the flexor carpi tendon. Adhesive bandages, elbow kinesiology tape, or some compression garments can be used to reduce the load on the elbow for these activities when symptoms and/or physical examination warrant.
Kinesiology tape elbow is a kind of soft body tape, which is different from ordinary scotch tape. It is made of cotton cloth or rayon. It has very good air permeability and great elasticity, which can effectively relieve the symptoms of golfer’s elbow.
Sometimes, specific exercises are needed to treat golfer’s elbow. It’s important to note that it may take 6 to 8 weeks of doing specific exercises to notice a difference in elbow pain. It may take several months before you feel better. It is important not to overdo it, as this may irritate the tendon.
With strengthening, the workout will focus on improving wrist and forearm strength to allow for mobility without increasing forearm/wrist tendon stress.
In addition to using kinesiology tape elbow correctly, you also need to actively carry out rehabilitation training to recover better.
Golf Elbow Rehab – Stretching and Strength Training：
Wrist Flexor Stretch：
•Hold stretches for 10 – 15 seconds
•Stretches should be held for up to 40 seconds.
•Repeat stretches 5 times and aims to try at least three times a dayResisted wrist extension
Isometric wrist strengthening (extension)
•While seated, place your affected forearm on a table or the arm of a chair with your palm facing down.
•Place your opposite hand on the back of your affected hand.
•Press your affected hand up, using your opposite hand to create resistance by pressing down.
•Continue for 10 seconds, slowly increasing the resistance.
•Complete 15 reps.
Isometric wrist strengthening (flexion)
•While seated, rest your affected forearm on a table or the arm of a chair with your palm facing up.
•Press your opposite palm into your affected hand.
•Press your affected hand upwards as you use your opposite hand to create resistance by pressing down.
•Continue for 10 seconds, slowly increasing the resistance.
•Complete 15 reps.
Resisted wrist extension
While seated, hold a weight (start light) with your affected arm.
•Place your forearm on a table or the arm of a chair with your hand over the edge and your palm facing down.
•Slowly lower your hand down before raising it back to the original position.
•Complete 1–3 sets of 15 reps.
Resisted wrist flexion
While seated, hold a weight ( start light ) with your affected arm.
•Place your forearm on a table or the arm of a chair with your hand over the edge and your palm facing up.
•Slowly lower your hand down before raising it back to the original position.
•Complete 1–3 sets of 15 reps.
