If you’ve played tennis there’s a chance you’ve experienced pain in your elbow at some point. Swinging back and forth repeatedly while flexing and tensing your arm muscles can cause cramps. Luckily there are elbow straps that can help. In this article, I’m going to explain how to wear a tennis elbow strap – the comfortable way!
Key Takeaways:
Here is how to wear a tennis elbow strap properly. First, follow these steps:
- Figure out the right spot.
- Slide the strap up your forearm.
- Tighten the strap correctly.
- Ask for professional help if required.
While putting on a tennis elbow strap can seem pretty straightforward, you want to make the most of it and ensure you’re healing properly. The rest of this article will explain these points in detail and provide you with a few tips on how to care for your injury.
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1. Figure Out the Right Spot
When using an elbow strap for pain relief, the first thing you want to do is pinpoint the source of the pain.
While elbow injuries are common in some sports, the pain may flare up in different areas. For example, golfers typically feel pain in the inner part of the elbow. However, most tennis players usually experience it on the outside of the forearm, below the elbow.
The pain may radiate outward to different parts of the arm, but it’s crucial to separate the source. By isolating the injured area you can apply pressure on the muscles being overused and give them support. So when putting the strap on, be sure to have it bracing the forearm muscles.
2. Slide the Strap Up Your Forearm
While elbow straps may be slightly different in structure depending on the manufacturer, they’re usually strapped the same way. When applying yours, ensure that it’s loose to start with. Put it around your hand and slide it up the injured forearm until it’s just below the source of the pain.
From here you can gradually tighten the strap and slide it further up, closer to the injured area. It’s crucial to remember that the strap should apply pressure right below the sore spot or it won’t be effective.
3. Tighten the Strap Correctly
Ensuring that the strap is tight but not too tight is probably the most challenging part of wearing an elbow strap. It’s best to ensure that the strap is tightly placed on the injured muscles, but not so tight around the rest of your forearm.
In essence the strap should apply enough pressure for support without cutting off circulation. Wearing an elbow brace too tightly and for an extended period can hinder the long-term recovery of the injury.
So apply enough pressure under the sore spot, ensure the strap fits snugly, and monitor your injury and how it feels when you play. If you feel the strap sliding off or the pressure reducing, it’s a sign that the strap could use a little more tightening.
4. Ask for Professional Help if Required
As with any serious sports injury, it’s best to consult a professional on how to manage it.
When putting on an elbow strap it’s crucial to get it right for proper recovery. So if you’re still experiencing a lot of pain after using the tips provided, it might be time to ask for professional help.
A physiotherapist or sports doctor can help you figure out exactly where to place the strap and guide you during recovery if the problem persists.
What is Tennis Elbow?
You’ve probably heard the term tennis elbow when people discuss pain in their elbow and forearm region. But what exactly is it?
Tennis elbow is a condition that develops in the forearm area near the elbow when the muscles in this region are overused. The clinical term is lateral epicondylitis, and it’s called tennis elbow because it’s a common injury among tennis players.
The most effective way to heal a tennis elbow is to rest the region and use an elbow strap as support until the pain eventually goes away.
The Purpose of a Tennis Elbow Strap
As mentioned, tennis elbow can be healed only by resting the injured area. However, some of us may have a tournament coming up, or may want to play through the injury. If this is the case, an elbow strap can help keep you safe.
By applying pressure on the muscles that are injured, the elbow strap restricts movement in this area. By limiting movement the muscle works less, which helps reduce inflammation and gives the area a chance to heal.
It’s crucial to note that a tennis elbow strap is meant to support your forearm while you use the muscles. Using a brace won’t heal the injury completely, unless you pair it with rehabilitation exercises.
In fact, overusing an elbow strap without rehabilitation can slow down healing as the strap restricts blood flow to the area.
What to Do When You Take Off the Elbow Strap
Some people wear elbow straps as a preventive measure, to keep their forearms safe while playing. However, most people wear the strap so they can continue to play tennis while recovering from the injury.
If you’re experiencing elbow pain, it’s best to ice the area after playing tennis as this will help reduce inflammation and promote recovery.
In general, it’s best to ice areas of the body that take excess strain during any intense physical activity. By doing so, you will significantly reduce the chances of injury and help promote recovery.
And if the pain gets unbearable, it’s best to stay off the sport for a while and take light painkillers if necessary.
How to Wear a Tennis Elbow Strap – Final Thoughts
Tennis elbow straps are a great way to manage injuries stemming from overuse. And they can also be an effective preventive measure to those afraid of getting injured.
Whether you’re using it for an existing injury or to provide your forearm with extra support, place the strap a few inches below your elbow. And if the pain persists, it’s best to take a break from your regular activity and allow it to heal.
Sources
- Orthopedic Sports Doctor: Using a tennis elbow brace or golfer’s elbow brace
- Orfit: Counterforce strap orthoses for the treatment of tennis elbow
- Tennis Elbow Classroom: Should You Wear A Tennis Elbow Brace?
- NHS: Tennis Elbow
- Cleveland Clinic: Tennis Elbow
Welcome to TheVolleyLlama.com. My name is Keith, I’m just a lover of all sports that involve a racquet, net and a ball. I played competitive high school varsity tennis, love racquetball and my whole family plays pickleball regularly. I started this website to help give people like you the basics to learn these wonderful games.
