Tennis elbow - or lateral epicondylitis - is a common overuse issue that affects athletes, gym‑goers, and anyone performing repetitive gripping or lifting. Kinesiology taping is a simple, effective way to reduce discomfort, support the forearm muscles, and maintain confidence during training or daily activity.
In the video below, we demonstrate how to strap for tennis elbow using K‑Tape, showing a reliable method that supports the extensor muscles without restricting movement. The written guide underneath expands on the technique and offers practical tips to help you get the best results.
What Is Tennis Elbow?
Tennis elbow occurs when the tendons on the outside of the forearm become irritated from overuse. It's common in:
- Racquet sports
- Weightlifting
- Functional fitness
- Manual labour
- Repetitive desk or mouse work
Symptoms often include sharp or aching pain on the outer elbow, reduced grip strength, and discomfort when lifting or extending the wrist.
Why Use K‑Tape for Tennis Elbow?
K‑Tape can help by:
- Reducing tension on irritated tendons
- Supporting the forearm muscles during activity
- Improving proprioception and movement awareness
- Encouraging better wrist and elbow mechanics
- Providing non‑restrictive support throughout the day
It's not a cure, but it's a powerful tool to help manage symptoms and stay active.
What You'll Need
- High‑quality kinesiology tape
- Scissors (if not using pre‑cut strips)
- Clean, dry skin free from oils or lotions
Step‑by‑Step: How to Strap for Tennis Elbow Using K‑Tape
1. Position the Arm
Extend the arm straight with the wrist slightly flexed (bent forward). This lengthens the extensor muscles and prepares the area for taping.
2. Apply the First Strip (Forearm Support)
- Cut a strip long enough to run from just below the elbow to mid‑forearm.
- Anchor the tape near the elbow with no stretch.
- Apply light to moderate stretch as you run the tape down the forearm.
- Finish the last 5–7cm with no stretch.
This strip helps offload the extensor tendons.
3. Apply the Second Strip (Pain‑Relief Decompression)
- Cut a shorter strip (around 10–12cm).
- Tear the backing in the middle to create a centre anchor.
- Apply the centre of the tape directly over the painful area with moderate stretch.
- Lay down the ends with no stretch.
This creates a gentle lifting effect on the skin, helping reduce pressure and discomfort.
4. Activate the Adhesive
Rub the tape to warm the adhesive and improve durability during movement.
Pro Tips for Better Results
- Avoid overstretching - too much tension can irritate the skin.
- Round the tape corners to prevent peeling.
- Apply at least 30 minutes before activity.
- Remove immediately if irritation occurs.
When to Use This Taping Method
Ideal for:
- Tennis, padel, squash, badminton
- Weightlifting and CrossFit
- Repetitive gripping tasks
- Return‑to‑training phases
- Long workdays involving lifting or typing
Final Thoughts
K‑Tape is a simple, effective way to support tennis elbow and maintain confidence during training or daily tasks. When combined with proper rehab, mobility work, and load management, it can help you stay active while reducing discomfort.
If symptoms persist or worsen, always consult a medical professional.
