Search our shop

How to Apply Kinesiology Tape for Tennis Elbow

How to Apply Kinesiology Tape for Tennis Elbow

Tennis elbow, clinically known as lateral epicondylitis, is a condition that causes pain around the outside of the elbow. A type of tendinitis or swelling of the tendons, tennis elbow is commonly caused by repetitive gripping activities that heavily use the thumb and the first two fingers. 

Contrary to its name, you can develop this condition even if you do not play tennis. 

Table of Contents

    You may feel pain or stiffness on the outside of your lower arm after playing tennis or doing activities that require repetitive wrist movement. The pain may go away even without treatment, but the condition often comes back. 

    If you think that you have tennis elbow, read on to find out more! Learn its common causes, its available treatments, and how to prevent it in the future. And, learn a  kinesiology taping protocol to help alleviate discomfort. 

    What are the causes of tennis elbow?

    The tennis elbow condition occurs when tendons in your forearm are damaged. These tendons are bands of strong tissue that attach your lower arm muscles to bone. 

    The condition develops when you engage in activities that involve repetitive movement that puts a strain on the muscles and stress on the tendons. 

    Because tennis involves repetitive motions with your wrist and hand, tennis players are more likely to develop tennis elbow than people who play other sports. Most people recover from the condition if they treat it appropriately.

    weightlifting common causes of tennis elbow

    Other than tennis, here are some sports and/ or hobbies that can make you prone to tennis elbow: 

    • Fencing
    • Weight Lifting 
    • Typing 
    • Painting
    • Knitting
    • Racquet sports

    What are the tennis elbow symptoms?

    Some of the common symptoms of tennis elbow can include:

    • Pain on the bony knob at the outside of your elbow. The pain might also extend into the upper and lower arm
    • Pain and weak grip strength—you may have difficulty holding heavy objects
    • Pain when you’re raising your hand or when straightening your wrist

    Pain when you’re raising your hand or when straightening your wrist

    What is the best treatment for tennis elbow? 

    For people with tennis elbow, home treatment can help relieve your pain and speed up your return to tennis. Here's what to do:

    • Ice. Apply ice or a cold pack to the painful area for 20 to 30 minutes several times a day for 2 to 3 days, or until the pain is gone. 
    • Apply kinesiology tape. Applying kinesiology tape to your tennis elbow will help alleviate some of the discomforts that you feel. Additionally, since the tape is elastic and moves as you move, your range of motion will not be as restricted compared to when you’re using braces and wraps. 
    • Use an elbow strap. An elbow strap is worn across the base of your palm and attached around your forearm. It relieves pressure from the tennis elbow by supporting muscle groups in your wrist and hand that are weak from overuse. 
    • Anti-inflammatory drugs. Take an over-the-counter anti-inflammatory drug (such as ibuprofen, naproxen, or aspirin) to help ease the discomfort and swelling. However, you should use these drugs with caution since they may cause side effects like bleeding and ulcers. 
    • Physical therapy. Going to a doctor or physical therapist may help you get assessed properly and get recommendations for strengthening and stretching exercises that you can do to help with your tennis elbow. 

    physical therapy to help heal tennis elbow

    Kinesiology taping protocol for tennis elbow 

    Tennis elbow, or lateral epicondylitis, is a condition that causes tennis players to have pain in their elbows when they are swinging a tennis racket. Kinesiology taping could help alleviate some of the discomforts that you feel from tennis elbow. It’s also elastic and moves as you move, not restricting your range of motion. 

    If you’re new to kinesiology taping, you can read more about it on our blog. Learn the  answers to some frequently asked questions as well  the guidelines for applying tension - which will be handy for the following section! 

    Here are the steps to help alleviate the discomfort from tennis elbow:

    1. Measure your kinesiology tape that should span from the lateral epicondyle and a little bit beyond the wrist. Round your tape edges.
    2. Next, make a donut hole in one of the ends of the tape. 
    3. Then, take note of the bony prominence on your elbow. As you apply the tape, position the donut hole right above the lateral epicondyle. 
    4. Put the wrist on stretch and put about 15-25% tension on the tape. 
    5. Measure and cut a short piece of tape and make it into a Y-strip. 
    6. Anchor the tape just below the bony prominence and apply 50% tension on the tails. 
    7. Rub in the tape to activate the adhesive. 
    Visit the Tape Geeks shop for high-quality tapes that are perfect for active folks who love to move. Try Tape Geeks today! 


    Shop our kinesiology tape now

    Shop Now

    Buy Skin-Friendly Tape Geeks Kinesiology Tape Today

    If you’re a taping newbie, start your taping journey with  Tape Geeks! 

    Tape Geeks provide not just joint and muscle support, but also skin-friendly kinesiology tapes that  steer you clear from allergies and irritation

    Made from an ISO-certified and dermatologist-approved factory, Tape Geeks tapes are designed with safety and quality in mind. Waterproof, zinc-free, and latex-free, these premium rolls deliver a long-lasting stick without making your skin sick! 

    Shop our bundles now

    Shop Now

    Power Wrap Cohesive Athletic Tape 

    Support, compression, and stability - theTape Geeks’ Power Wrap has you covered! Don't bother prepping adhesives, pins, and scissors with this hand-tearable bandage!

    Tape Geeks 5 cm (2”) x 5m Premium Kinesiology Tape 

    Push your performance further withTape Geeks Premium Kinesiology Tape! This reliable kin tape will bring you excellent support while being friendly on the skin.

    Tape Geeks 5 cm (2”) Pre-cut Premium Kinesiology Tape 

    Do away with the hassle of cutting and measuringTape Geeks 5 CM (2”) Pre-Cut Premium Kinesiology Tape! These pre-cut strips will save you more time for your active lifestyle. 

    Tape Geeks Special 2-Pack 

    Make sure that you always have a backup roll so that you never run out withTape Geeks Special 2 Pack! Support your muscles while helping out your wallet with this bundle. 

    Tape Geeks Special 3 Pack 

    Enjoy not just support but also more colors to choose from with theTape Geeks Special 3-Pack!

    Tape Geeks 6-pack Special Bundle 

    Never choose between quantity and quality again! With theTape Geeks 6-pack Special Bundle, enjoy six rolls of long-lasting, supportive tape and even SAVE MORE! 

    Tape Geeks 6-pack Special plus Scissors Kit 

    The perfect starter pack for your taping journey,Tape Geeks 6-pack Special plus with Scissors Kithas everything you’ll ever need! Enjoy six rolls of strong yet sensitive kin tape paired with razor-sharp Japanese stainless steel shears.

    Tape Geeks 5 cm (2”) Bulk Premium Kinesiology Tape 

    Perfect for professionals and folks who always run out of kin tape,Tape Geeks 5 cm (2”) Bulk Premium Kinesiology Tape has your back! Enjoy muscle and joint support longer with this roll. 

    TG 2-Pack Taping Kit

    Always have a taping kit that can keep up with your active lifestyle with the TG 2-Pack Taping Kit! 

    With two rolls of kin tape and a pair of razor-sharp scissors, always have muscle and joint support at arm’s reach. 

    K Tape 3-pack Kit

    Have all the kinesiology taping tools you need with theK Tape 3-Pack Kit! Enjoy three rolls of ultra-strong and vibrant kin tape that’s gentle on the skin! This kit also comes with a pair of razor-sharp shears that can cut through several layers of tape. 

    Bandage Scissors 

    The Tape Geeks’ Bandage Scissors can be any medical professional's go-to trauma shears! This pair won’t be a waste of space in your medical bag! Enjoy a reliable and smooth-cutting sesh with these razor-sharp Japanese stainless steel scissors. 

    Kinesiology Tape Scissors 

    Steer clear of gummed-up shears withTape Geeks’ Kinesiology Tape Scissors! This razor-sharp Japanese stainless steel pair that’s built to last a lifetime. Cut through kinesiology tape (and MORE) with ease!   

    TG Scissors Bundle

    Ensure that every and any cutting session is as smooth as ever with the must-have TG Scissors Bundle! This bundle has a pair of razor-sharp kinesiology tape scissors for a gum-free cutting. It has a pair of durable medical scissors that can cut through the toughest materials - even METAL.

    How long does tennis elbow last? 

    It depends on a lot of factors and each individual case. The road to recovering from tennis elbow may take weeks, months, or even years. How closely you follow your doctor’s orders and how intense the pain you felt was are some of the factors that should be taken into account. Everybody heals at different rates. 

    girl resting after exercise

    The important thing to remember is to not rush your recovery. Give your tendon ample time to rest and heal. Otherwise, you might make the condition worse. 

    How do you prevent tennis elbow? 

    The key to preventing tennis elbow is to avoid overuse and stopping an activity when you start feeling pain below the elbow. 

    When playing sports, make sure that you have the right equipment that’s not too heavy or too big for you - whether it be a tennis racket or a golf club. 

    Additionally, make sure that you stretch and do warm-up exercises before engaging in any activity or sport. 

    stretching girl to help prevent tennis elbow


    If you’ve been experiencing pain in your elbow, it may be tennis elbow. We hope that this article has been useful in answering some of your questions about this condition. However, we always recommend that you speak to your therapist or doctor for more information and to get a professional assessment specific to your case. 

    Remember that prevention is key--you help prevent future episodes of tennis elbow by warming up before playing sports or activities. 

    We hope we've helped make your life better! Don't forget to share this article with family and friends who need help, too!

    Shop our collection now

    Shop Now