Forearm wearing a tennis elbow counterforce strap while holding a racket

Tennis Elbow: Do Elbow Straps Work and What Else Helps?

Short answer: yes, a strap can help. Tennis elbow (lateral epicondylitis) is an overuse injury of the tendon that anchors your forearm muscles to the bony bump on the outside of the elbow. The American Academy of Orthopaedic Surgeons lists a brace centred over the back of the forearm among the standard non-surgical treatments, because it rests the muscles and tendon and reduces symptoms. It is an aid, not a cure: the things that resolve tennis elbow are easing off the aggravating activity and progressively strengthening the forearm. The AAOS reports that 80 to 95% of people recover without surgery, but be patient, because it commonly takes several months.

What is tennis elbow and who gets it?

Despite the name, most people who get it do not play tennis. It comes from repeated gripping, twisting and wrist extension: using screwdrivers and hammers, painting, gardening and pruning, lifting pans, carrying bags with the palm down, extensive mouse use, and racket sports. It is most common between 30 and 50. The pain sits on the outer elbow, can spread down the forearm, and is triggered by gripping, shaking hands, turning a door handle or lifting a kettle. Grip often feels weak.

How does a tennis elbow strap work?

A counterforce strap is a narrow band with a firm pad, worn around the upper forearm. By compressing the muscle just below the elbow, it changes where the pull of the muscle is absorbed, so less force reaches the sore tendon attachment when you grip. Many people notice immediately that lifting and gripping hurt less while wearing it.

How do I wear a tennis elbow strap correctly?

  • Place it about one to two finger widths below the elbow crease, not on the elbow itself.
  • Position the pad over the thickest part of the muscle on the top and outer side of the forearm.
  • Tighten it with the forearm relaxed until snug. It should feel firm when you make a fist, but never cause tingling, numbness, swelling or colour change in the hand.
  • Wear it during activities that provoke pain. Take it off at rest and at night.

Strap, sleeve or wrist splint: which is best?

  • Counterforce strap: the most targeted option for activity. Small and easy to wear at work or sport.
  • Compression elbow sleeve: gives warmth and general support and is comfortable for all-day wear, but offloads the tendon less specifically. Some sleeves include a built-in strap.
  • Wrist splint: holding the wrist still rests the forearm extensor muscles completely. Useful at night or for severe cases.

See elbow straps and sleeves in our arm and elbow support range and sport injury collection.

What else helps tennis elbow heal?

  • Change the load. Lift with your palm facing up, use two hands, choose tools with thicker, padded grips, loosen your grip on the racket or mouse, and take short breaks from repetitive tasks.
  • Ice the outer elbow for 15 minutes after aggravating activity. See heat or ice for pain.
  • Stretch. Arm straight out, palm down, use the other hand to bend the wrist gently downward. Hold 20 to 30 seconds, three times.
  • Strengthen slowly. Resting your forearm on a table with the hand over the edge, palm down, lift a light weight (one to two pounds or a soup can) with the wrist, then lower it slowly over three to four seconds. Build to three sets of 10 to 15. This slow lowering is the best-supported exercise for tendon recovery.
  • Grip work with a soft ball once pain allows.
  • Technique and equipment for racket players: check grip size, string tension and backhand technique with a coach.

When should I see a doctor about elbow pain?

See a doctor if the elbow is swollen, hot or red, if you cannot bend or straighten it, if pain followed a fall or injury, if you have numbness or tingling in the hand, or if pain has not improved after six to eight weeks of self-care. Physical therapy and other treatments are available for stubborn cases.

Key takeaways

  • Tennis elbow is tendon overload from repeated gripping and wrist extension.
  • A counterforce strap, worn just below the elbow during activity, reduces the load on the tendon.
  • Snug, not tight. Remove at rest and at night.
  • Changing how you lift and slow, progressive forearm strengthening are what fix it.
  • Most cases recover without surgery, but it can take months.

Sources

This article is general wellness information and is not medical advice. It does not replace an examination by a qualified healthcare professional. If your pain is severe, sudden or getting worse, please see a doctor.

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