If you have tennis elbow, you already know how frustrating it can be. That sharp pain every time you lift something, grip a doorknob, or even just shake hands, it’s enough to make anyone want to drop everything and rest indefinitely.
But, life doesn’t pause just because your elbow hurts, right? That’s where a good tennis elbow brace can make a difference.
A tennis elbow brace is a simple and effective tool that helps reduce strain on your overworked forearm tendon so you can move more comfortably. BUT, just slapping it on won’t do much. In fact, wearing it incorrectly might actually make things worse.
Keep scrolling, and you’ll find all the answers you need, from choosing the right brace to wearing it correctly, adjusting it for the best relief, and making sure it actually helps you heal.
Tennis Elbow Brace Works by Reducing Strain
A tennis elbow brace helps by taking the pressure off your overworked tendon. Tennis elbow happens when a tendon in your forearm, called the ECRB tendon, gets strained from too much use, whether from sports, work, or daily activities like lifting or gripping. This strain causes tiny tears and leads to pain and inflammation. A brace supports your arm and reduces stress on the tendon so it can heal.
Types of Braces, Which One Do You Need?
Some braces simply ease the pain, while others give your elbow the support it needs to heal. So, you need to find the one that works best for your lifestyle and level of discomfort.
A wrist splint keeps your wrist from moving too much, which helps take the strain off your elbow tendon. It’s great for really painful or stubborn cases, but it can feel stiff and might make your arm feel weak if you wear it too long.
A tennis elbow strap (counterforce brace) puts pressure on your forearm muscles to take some of the load off your tendon. It’s a good option if you still need to use your arm for daily activities, but it doesn’t work for everyone and can sometimes make nerve pain worse.
A tennis elbow sleeve is the most comfortable option. It provides light support and keeps your elbow warm, which can help with stiffness. It’s easy to wear all day, but it doesn’t give as much relief as other braces.
If you want something that actually helps fix the problem, an attenuating brace is the best choice. Instead of just reducing pain, it changes how force moves through your arm, taking pressure off the injured tendon so your body can heal properly.
At the end, it actually depends on your needs. If you just want mild relief, a strap or sleeve might help. But if you want to heal faster and move with less pain, an attenuating brace is the way to go.
Before You Follow The Steps (Pre-Preparation)
Before you wear you tennis elbow braces, let’s make sure you’re set up for the best fit and comfort.
- If your skin is damp or sweaty, the brace might not stay in place properly. If you have sensitive skin, place a thin layer of fabric or a soft sleeve under the brace to prevent any rubbing or irritation.
- The padded section (if your brace has one) should be positioned on the outer part of your forearm, just below your elbow.
- Your brace should feel snug but not too tight. A good rule of thumb? You should be able to slide one finger underneath the strap without too much effort.
- If your brace has adjustable straps, play around with them until you feel comfortable. Too tight, and you might cut off circulation; too loose, and it won’t provide enough support.
Now that you’re set up, let’s go step by step to make sure your brace is on correctly and doing its job.
Step-by-Step Guide to Wearing a Tennis Elbow Brace
Let’s go through the exact steps to wear your brace the right way.
Step 1: Read the Instructions & Get Familiar with the Brace
Before you even put the brace on, take a moment to go through any instructions included in the packaging. Different braces have slightly different designs, so checking the manual ensures you’re using it correctly.
- Look at how the straps are meant to be fastened and where the pressure pad (if included) should sit.
- If your brace has additional features like an air pack, make sure you understand how it works. Some braces allow you to adjust air pressure for a more customized fit. If yours has one, make sure the air pack is out before you put the brace on.
Taking this extra step helps you avoid common mistakes, like wearing the brace upside down or placing it too high or too low on your arm.
Step 2: Measure Your Arm for the Right Fit
If you haven’t already measured your forearm, now’s the time. A properly fitted brace is important for the right support.
- Extend your arm and measure around your forearm, about one to three inches below your elbow.
- Use a flexible measuring tape for accuracy. If you don’t have one, wrap a shoelace or string around your forearm, mark where it meets, and then measure it against a ruler.
- Compare this measurement with the sizing chart of your brace. If your brace is adjustable, you’ll still want to start with a good fit before fine-tuning the straps.
Step 2: Unbox & Prepare the Brace
Now that you have the right size, open up your brace and check all the parts.
- If your brace comes with multiple strap sizes, pick the one that fits your arm best.
- If your brace has a loop or ring system, thread the strap through before putting it on.
- Remove any watches, bracelets, or jewelry from your arm to avoid discomfort.
- Wear a short-sleeve shirt or roll up your sleeve so the brace sits directly on your skin.
Taking a minute to do this now makes it much easier to put on the brace smoothly.
Step 4: Slip Your Hand Through the Brace
Now it’s time to actually put it on.
- Make sure the strap is loosened enough so your hand can easily go through.
- Place your affected arm through the brace and ensures the padded section (if included) is facing inward.
- If your brace has an air pack, keep it deflated at this stage, it will be adjusted later.
Make sure the brace is positioned correctly before tightening it down.
Step 5: Slide the Brace Up Your Arm
- Gently pull the brace up until it sits one to three inches below your elbow.
- Make sure it’s not sitting right in the crease of your elbow, you want full movement without it digging in.
- The padded section should be on the outer part of your forearm, just below the area where you feel the pain.
This placement ensures the brace supports your tendon without restricting movement.
Step 6: Position It Correctly
A poorly positioned brace won’t do much to relieve your pain. So, placement is important.
- If you’re treating tennis elbow, position the brace on the outer part of your forearm, just below the sore area.
- To find the right spot, wiggle your fingers and watch the muscles move, your brace should sit just below that active area.
- If your brace has a built-in pressure pad, align it with the sore spot for maximum support.
Step 7: Tighten the Strap for a Snug Fit
Now it’s time to secure the brace in place.
- Pull the strap and fasten it securely, but not too tight. It should feel snug, providing gentle compression, but it shouldn’t be cutting off circulation.
- Use the one-finger test: Try sliding a finger under the strap. If you can’t, it’s too tight; if it slides in too easily, it’s too loose.
- If your brace has an air pack, this is the time to inflate it slightly. Pump it up until you feel a bit more pressure, but stop if it starts feeling uncomfortable.
You should feel a bit of relief when gripping or lifting things, but if your arm starts tingling or going numb, loosen the strap immediately.
Step 8: Make Final Adjustments
Sometimes, small tweaks make all the difference. A brace that’s too tight can cut off circulation, while one that’s too loose won’t give you the support you need.
- If the brace feels uncomfortable or slips, adjust it slightly higher or lower on your arm.
- Some braces come with extra dials, Velcro straps, or adjustable bands. Play around with the pressure settings until you feel a balance between support and comfort.
- Wear it for a few minutes and move your arm around to test it out. If anything feels off, readjust.
Now go on, give your forearm the support it deserves!
When to Take Off Your Brace Immediately (Warning Signs)
If you notice any of the following warning signs, it’s time to remove it and reassess.
Pain gets worse instead of better
A brace is meant to ease discomfort, but if yours is making the pain more intense, it might be too tight or sitting in the wrong spot. Loosen it slightly and see if that helps. If the pain persists, take it off and give your arm a break.
Tingling or numbness in your hand
If your fingers or hand start feeling numb, tingly, or “asleep,” your brace could be pressing on a nerve. This is a clear sign it’s too tight or incorrectly positioned. Remove it, give your arm a shake, and try again with a looser fit.
Swelling, coldness, or color changes
If your hand starts swelling, feeling cold, or looking pale or bluish, your brace may be cutting off circulation. This is serious, take it off immediately and allow your blood flow to return to normal.
Brace isn’t helping even after adjustments
Tried repositioning, loosening, and tightening the brace and it still isn’t doing its job? It may not be the right type or fit for you. In that case, it’s best to stop using it and explore other options for support and pain relief.
Always, listen to your body. A brace should help, not cause new problems. If something feels off, don’t ignore it, adjust, remove, or switch to a different brace if needed.
FAQs (Frequently Asked Questions)
Got questions about tennis elbow braces? You’re not alone! Here are some common concerns people have.
- Can I wear my brace all day?
Yes and no. Wearing it during activities that strain your elbow, like lifting, gripping, or typing, can help. But keeping it on 24/7, especially while resting, isn’t the best idea. Your muscles still need movement and circulation to heal properly.
- Should I wear my brace while sleeping?
Not always. If your pain is severe at night, a brace can help prevent accidental movements that worsen it. But for most people, wearing it to bed isn’t necessary and might even be uncomfortable.
- How tight should my brace be?
Snug but not cutting off circulation! You should feel support without numbness or tingling. If your fingers start to tingle or turn pale, loosen it up a bit.
- Can I wear a brace on both arms if both hurt?
You can, but be mindful that over-reliance on braces might weaken your muscles over time. It’s better to use them as support while working on strengthening exercises.
- Will a brace completely cure my tennis elbow?
A brace helps with pain and support, but it’s not a magic fix. Rest, stretching, and strengthening exercises are just as important for long-term healing.
- Can I work out while wearing a tennis elbow brace?
Yes! A brace can make workouts more comfortable by reducing strain on your elbow. Just avoid pushing through pain, and adjust your activities if needed.
- How do I know if my brace is helping?
If you feel less pain during daily activities and can grip things more comfortably, it’s doing its job. If not, you may need to check the fit or try a different type.
- What if my brace makes my pain worse?
Stop using it and check if it’s too tight or placed incorrectly. If discomfort continues, it might not be the right type for you, and it’s worth consulting a doctor or physiotherapist.
Let Your Brace Do the Work
Alright, so you’re definitely feeling more confident about wearing a tennis elbow brace now! It’s not just about strapping it on, it’s about making sure it actually helps. Getting the fit right, making proper adjustments, and paying attention to how your arm feels can be the difference between true relief and just another brace sitting unused in a drawer.
So, take your time, find the brace that works for you, and wear it the right way. If it doesn’t feel quite right, tweak it. If it’s not helping, don’t be afraid to try something else. Stick with it, and before you know it, you’ll be back to lifting, gripping, and moving without that annoying elbow pain slowing you down!
