Can a Tennis Elbow Brace Relieve Your Pain?
Tennis elbow brace, also known as Lateral Epicondylitis, Lateral Epicondalgia, Lateral Epicondylosis, or simply Elbow Tendonitis, is a common condition treated in physiotherapy clinics. Those suffering from Tennis Elbow often experience difficulty with gripping, lifting, twisting, pushing, and pulling, making pain relief a top priority.
It may be tempting to reach for a Tennis Elbow brace right away, but is this the best solution? If you decide to use one, which type should you choose, and how can you maximize its effectiveness? Let's explore the answers.
What Causes Tennis Elbow Brace ?
Tennis elbow brace is an overuse injury caused by excessive strain on the muscles and tendons on the top and outer part of the elbow. The pain originates where the forearm extensor tendons attach to the Lateral Epicondyle bone. This discomfort arises because the brain perceives a potential risk of tissue damage due to repetitive activities.
Surprisingly, Tennis Elbow is not typically caused by elbow movements alone. Instead, it often results from repetitive gripping, grasping, and lifting motions that overload the tendons over time.
Take paving, for example. Laying pavers typically involves repeatedly grasping and lifting bricks or pavers while positioning them at ground level. During this process, the fingers are pointed downward, the weight is extended far from the body, increasing leverage, and the arm is fully stretched, which can put additional strain on the nerves as they travel down the arm. This combination of factors can lead to increased tension and potential nerve compromise.
Here's something interesting: the muscles and tendons responsible for curling the fingers for gripping actually originate on the inner (medial) side of the elbow. So why does pain develop on the outer (lateral) side instead?
The reason lies in how we generate the strongest grip. To maximize finger strength, the wrist naturally extends by about 20 degrees. This positioning allows the fingers to curl with more power. However, the wrist extensor muscles—which hold the wrist in this extended position—are not as strong as the finger flexor muscles responsible for gripping. This imbalance in power forces the extensor muscles and tendons to overwork, leading to chronic strain and, ultimately, Tennis Elbow.
How Does a Tennis Elbow Brace Help?
A Tennis Elbow brace works by enhancing the efficiency of the extensor muscles, similar to how a weightlifter uses a back support or an athlete wears compression gear for performance gains. By providing targeted support on the outer side of the elbow, the brace helps distribute force more effectively, reducing strain on the overworked tendons and muscles. This allows them to function more efficiently, alleviating discomfort and preventing further irritation.
Is a Tennis Elbow Strap the Right Solution?
While a Tennis Elbow strap can provide temporary relief, it doesn't address the root cause of the problem. One of the main reasons Tennis Elbow pain lingers is that the extensor muscles remain weak, and the tendons continue to suffer from overuse and degeneration. Wearing a brace essentially masks the issue rather than fixing it.
If your pain eventually subsides while using a brace, it's likely due to good luck rather than effective management. Although a strap can help reduce discomfort during activities, the best long-term solution is to strengthen the lateral elbow muscles and tendons to restore balance. Once they regain strength, you won't need the brace anymore.
How to Determine if a Tennis Elbow Strap Will Help You
You can easily test whether a Tennis Elbow strap will reduce your elbow pain using sports strapping tape. If you have hairy arms, consider shaving the area where the tape will be applied to avoid discomfort when removing it.
Start by assessing your current level of elbow pain—try squeezing or lifting an object that typically causes discomfort. This will serve as your baseline.
Next, take a strip of 38mm (1.5-inch) sports tape, long enough to wrap around your upper forearm with a slight overlap. Position the tape about two finger-widths below the elbow, ensuring it does not restrict movement. Wrap it snugly around your forearm, applying moderate compression—tight enough to provide support but not so tight that it becomes uncomfortable. When you make a fist, you should feel your forearm muscles pressing outward against the tape.
After applying the tape, repeat the initial movement test to see if there is any reduction in pain. If the tape provides relief, a Tennis Elbow strap may be a beneficial long-term solution.
What is the Best Tennis Elbow Brace?
There are various types of straps, braces, and sleeves designed to alleviate elbow pain, each offering different levels of support.
Compression Sleeves
A compression sleeve covers the lower arm, elbow and upper arm. So instead of placing localized pressure using elbow straps or elbow support, it places equal pressure on a larger area which covers the compression sleeve.
These pull-up sleeves provide general support, but they are often not the best option for Tennis Elbow as they don’t specifically target the affected areas. Typically made of neoprene, they offer added warmth and are easy to put on and take off. If you find it difficult to use other types of braces, compression sleeves can be a good starting point.
Velcro Strap
A step up from compression sleeves, Velcro elbow braces feature a narrow band of firm, non-stretch webbing, often covered with a soft material. They usually include a plastic ring to thread the band through, allowing you to adjust the tightness and compression. This adjustability makes them a good option for targeting specific areas and varying the level of support.
Velcro Straps with a Pad
For the most effective relief, the best Tennis Elbow braces feature a localized contact patch made of a compliant material like silicone or gel. This patch is placed directly over the affected muscles, providing targeted pressure and helping to reduce pain more effectively. These braces are specifically designed to address the dysfunction at the source, offering the most precise and localized compression for optimal pain relief.
Proper Placement of a Tennis Elbow Brace
Similar to sports tape, a Tennis Elbow strap should be positioned about two finger-widths below the elbow crease. This placement ensures it doesn't interfere with movement while maximizing its effectiveness.
If your strap includes a built-in pressure pad, make sure it is positioned directly over the extensor muscle group. To locate this area, push your wrist back against resistance—you should feel the muscles activating along the outside of your forearm.
When applying the strap for the first time, start with light compression. You can gradually adjust the tightness over the next few days based on comfort and effectiveness. Wear the brace only during the day when you are actively using your arm, and remove it at night.
If you experience any new pain, tingling, numbness, or weakness, stop using the brace and consult a physiotherapist for further assessment.
Summary
A Tennis Elbow strap can be a very useful way to relieve lateral elbow pain in the short term, if it is used properly. There are many choices of straps available, and the ones which provide the most localised compression support are usually more suitable than others. In the long term, rehabilitation exercise is required to make a more permanent change, and a tailored program is the best way to proceed.
