How to Wear a Tennis Elbow Arm Band

Tennis elbow is defined by Medline Plus as inflammation, soreness or pain on the outside (lateral) side of the upper arm near the elbow. Partial tears in the tendon fibers that connect the muscle to the bone may also occur. The name indicates that this injury is most common among tennis players, who repeatedly use these muscles, though any activity that involves repeated twisting of the wrist, such as painting and cooking, can inflame this area. The use of an arm brace can help relieve the pain of tennis elbow.

Things You'll Need

  • Pillow
  • Ruler
  • Tennis elbow arm band
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Instructions

    • 1

      Place your elbow on a pillow to reduce stress on the elbow when applying the band. Use your fingers to rub your lateral elbow muscle until you find the area that is most painful.

    • 2

      Use a ruler to measure 10 cm down from the tender spot on the forearm. Tennis elbow bands should not be placed on the inflamed or painful area.

    • 3

      Place the band approximately 10 cm from the painful area. Ensure the brace is resting on the top of your forearm with the strap component resting on the outside of your arm. Hold the brace in place or have someone hold it for you as you secure it tightly to the arm with the velcro strap. While the band should not cut off circulation in your arm, it should be tight enough to compress the muscles and reduce elbow strain. If you feel numbness or tingling, it is too tight.

    • 4

      Your doctor may recommend exercises to slowly stretch and strengthen your arm muscles. He may also refer you to expert to evaluate your tennis swing or any job requirements that may be causing the pain. Proper form can reduce the possibility of developing or experiencing a recurrence of tennis elbow.