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Arm Taping

Learn how to relieve tennis elbow pain with kinesiology tape

Follow our step-by-step kinesiology taping guide — at home.

CureTape — How to tape for tennis elbow (lateral epicondylitis)

Would you like to know how to tape your elbow for tennis elbow? In this article, we’ll guide you step by step through the process.

Do you experience pain on the outside of your elbow? This could be a sign of tennis elbow. The condition, medically referred to as lateral epicondylitis, occurs when the tendon attachment on the outer elbow becomes inflamed, usually as a result of repetitive strain. Common causes include monotonous, repetitive actions such as playing tennis, pruning hedges, DIY or renovation tasks, or even regular cleaning work. These activities can overload the extensor muscles of the forearm and, over time, irritate the tendon insertion that connects them to the elbow bone. The outcome is a sharp, radiating pain on the outside of the elbow, often spreading into the forearm. It may flare up during everyday tasks such as gripping, lifting, or writing.

The taping method described here can help ease the strain on the irritated tendon and give the overworked muscles some much-needed relief.

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce tension and discomfort in the affected area

Support the tissue

Gentle stabilisation during movement and recovery

Improve movement

More comfortable daily activities during recovery

Support recovery

Allow overloaded tissue to recover while staying active

Conditions

It can be applied for:

Overuse complaints

Pain from repetitive strain or prolonged activity

Acute injury support

Additional stability after sudden strain or sprain

Sports-related pain

Support during training and return to sport

Daily discomfort

Relief during walking, standing, or daily tasks

Video Guide

Self-taping for tennis elbow

Tips on how to successfully tape your tennis elbow:

Has the underlying cause of the pain or discomfort been identified?

Carefully read through the instructions before you start taping.

Choose the tape colour you prefer.

Avoid applying any stretch at the start and end of the tape.

Rub the tape firmly after application to improve adhesion.

Check if there are any contraindications before taping.

On average, the tape will remain in place for 3–7 days.

You can shower while wearing the tape.

Removing the tape is easier when using a little oil.

Preparation

Preparing to tape for tennis elbow

Shape
1 customised I-strip and 1 smaller I-strip
Number of strips
2.
Technique
Muscle technique (relaxing application applied with light stretch)

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Sit at a table and measure the first strip along the forearm in a stretched position, starting from the back of the hand up to just above the elbow. Keep the elbow extended and the wrist bent downwards.
  2. For the second strip, measure from the elbow to the midpoint of the inner forearm.

Application

Applying the tape to the arm

Step2

Step 2

  1. Place the anchor of the first strip on the back of the hand without stretch, keeping the wrist relaxed.

Step3

Step 3

  1. Gently extend the elbow while bending the wrist downwards.

Step4

Step 4

  1. Apply the tape with light tension along the forearm towards the elbow and smooth it down carefully.

Step5

Step 5

  1. Position the base of the second strip without stretch on the slightly bent outer elbow and secure it gently.

Step6

Step 6

  1. Apply the strip in one continuous motion: slowly rotate the arm outward while extending it at the same time.
  2. During this movement, lay the tape over the forearm with a light stretch.
  3. Make sure the tape lies flat without skin folds, then rub it firmly to ensure good adhesion.

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Christina’s advice on taping for tennis elbow

When taping your arm, it’s crucial to choose a tape that provides strong adhesion and support. That’s why I recommend CureTape kinesiology tape. For regular use, CureTape Classic or Art is ideal. However, if you’re engaging in extreme sports or swimming, opt for the extra sticky CureTape Sports variant! I have selected practical, easy-to-follow self-taping applications alongside a few valuable tips from clinical experience. For an optimal recovery, remember to combine this taping with specific mobility exercises, and always consult a physiotherapist or GP if your symptoms persist.

For this self-taping method, I have chosen an application that is straightforward to carry out on your own. If a therapist has already demonstrated the technique, this page can serve as a useful reference when applying the tape yourself. To keep the treatment safe, I share practical tips to follow before, during and after taping, based on my many years of professional experience. For quicker recovery, combine taping with stretching and mobility exercises. If the pain persists, always seek advice from a physiotherapist or your GP.

 

Christina Peter

Christina Peter
Physiotherapist & Taping Instructor

Christina Peter

Disclaimer: Please note: the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The stated claims are based primarily on extensive experience from therapists and users of CureTape® products. No rights can be derived from the content on this website.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever. Always consult a medical professional if in doubt.