How to Wrap a Tennis Elbow
Tennis elbow or lateral epicondylitis is a common soft tissue injury that manifests from overuse of the elbow. The majority of those that suffer from it are tennis players, but anyone who uses their arms frequently in sport or work are just as susceptible. Pain occurs where the tendons of your forearm muscles meet the bone on the outside of your elbow. The pain can sometimes spread to the wrists, making simple tasks like opening doors handle or holding a glass difficult.
- Difficulty:
- Moderately Easy
Instructions
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1
Find the area where the pain is extreme.
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2
Apply the ice pack to this area for 15 minutes, between three and six times a day. Ice minimizes the pain and reduces the swelling.
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3
Wrap the forearm below the injury.
pink bandage image by Keith Frith from Fotolia.com
Wrap the bandage firmly around the arm 3 to 4 inches down the forearm from the painful area. You will not actually wrap where the pain exists. The self-adhesive bandage sticks to itself and does not require metal clips.
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4
Put your finger between your skin and the bandage. If you can't fit your finger between your skin and the bandage, you wrapped it too tight.
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5
Raise your elbow above your heart when possible to prevent further swelling.
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6
Contact your doctor to discuss a rehabilitation program.
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1
Tips & Warnings
Consult with a sports therapist or a doctor before wrapping your elbow.
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References
- Photo Credit tennis player image by Snezana Skundric from Fotolia.com pink bandage image by Keith Frith from Fotolia.com
