Trainer’s and kinesiology tape are often best for muscle injuries. The tape expands when you move, making the treatment comfortable and practical if you have an active lifestyle or continue to exercise. If you have sensitive skin, consider trying quick release medical tape, which combines the strength of trainer’s and kinesiology tapes with less chance of irritating the skin during wear or removal. [1] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Tubular medical bandages are wrapped around the affected area and then affixed with tape or a small fastener. This might also be a good option if you have sensitive skin. Tubular bandages are an especially good option for wrapping joints or even to cover tape. You can purchase trainer’s and kinesiology tape and bandages at many pharmacies, medical supply stores, and sports stores. Some larger retailers may also carry it. Consider trying to strap your elbow with duct tape, which is as supportive as trainer’s or kinesiology tape. Some professionals may recommend using black tape, as it can adhere better to sweaty skin.
You can use most types of medical wrap bandages at pharmacies, medical supply stores, and even some sports stores. Make sure to buy a bandage that is long enough to wrap your elbow enough to support and immobilize it. You will need to purchase medical tape or pins to keep the bandage in place.
Wash away any oils, sweat or dirt that may be on your skin with a gentle cleanser and warm water. This can minimize the risk that the tape or bandage doesn’t adhere properly to your arm. Any type of mild soap can effectively clean your arm. Make sure to rinse or wipe off all of the soap. If you have chosen not to use an underwrap (see next step) or have a lot of hair on your arm, you may want to shave your arm. Shave with care to prevent cutting your skin and causing injury.
You do not have to use an underwrap or skin adhesives with tape or bandages. Spray the skin adhesive and or apply the underwrap to the areas of your arm you plan to wrap. You can buy underwrap and skin adhesive at most pharmacies, medical supply stores and some sports stores.
Cut pieces of your tape to approximately the length of your forearm. You may also want some smaller pieces. Rounding the edges of the tape can make it easier to apply. If your tape has backing, remove it before application.
If you cannot hold up your arm, consider propping it up on a chair or the sofa to help you. Without stretching the tape, apply one piece down the length of your arm to just below your elbow. [5] X Research source Use the same principle with a bandage. Start at the wrist and bring the bandage up to just under the elbow.
Make sure the tape is taut, but don’t wrap it tightly, which could cut off your circulation. If your skin gets irritated or throbs, you may have wrapped the tape or bandage so tightly that it cut off your circulation. Remove it immediately and reapply in a looser fashion.
Add one final piece of tape around the top of your wrist. Wrap the rest of the bandage around your arm. Overlap each layer slightly. The bandage should snugly and comfortably cover your elbow and forearm area. If you find that you need more support or still have pain, consider adding additional pieces of tape or even re-bandaging your arm more tightly.
Check to make sure that the circulation is normal. Checking your pulse can help you figure out if the bandage is too tight. If your pulse is between 60 and 100, your circulation is fine and the bandage is not too tight. Finger swelling or a sensation of tightness could indicate that the dressing is too tight and needs to be loosened. You can also use the fingernail method. Press down on one of your fingernails and see how long it takes for the pink color to return to the nail. If it takes longer than four seconds, your blood circulation may be constricted, which could mean that the bandage is too tight.
Avoid high-impact sports such as running or tennis. Instead, try lower-impact options such as biking or walking. You may also want to allow your arms to rest completely for a few days or weeks. Start using the affected area more after you’ve rested. This can help minimize stiffness. If it causes too much pain, discontinue movement and see your doctor or get more rest.
You can use an ice pack as often as necessary for 20 minutes at a time up to five times a day. You can freeze a styrofoam cup full of water to gently massage your elbow and arm with ice. If it is too cold or your skin gets numb, remove the pack.
Take over-the-counter pain relievers such as ibuprofen or naproxen sodium. Ibuprofen and naproxen sodium also have anti-inflammatory properties that can help decrease swelling.
You can see your regular doctor or visit an orthopedist, who specializes in treating disorders such as shin splints or tennis elbow. Your doctor will likely examine your arm and elbow to feel or look for signs of injury. She will also likely ask for a health history, such as what type of activities you do and what measures you’ve taken to reduce pain and promote healing. Your doctor may order additional tests such as an MRI or an X-ray to see your arm and elbow in greater detail. This can help her make a definitive diagnosis.
