Arm and elbow pain is more than an inconvenience. It can disrupt your daily life, whether you're typing emails or pushing your limits at the gym. Conditions like bicep tendonitis, tricep strain, tennis and golfer's elbow can snatch you away from your favourite activities and daily chores. You can find yourself wasting precious hours searching for a remedy.
But what if there was a simple way to support your muscles and joints? A non-invasive aid to help you stay active? Enter kinesiology tape: a handy tool growing in popularity and trusted by athletes and non-athletes alike.
In this article, you'll learn about the benefits of kinesiology tape for arm and elbow pain. You'll also find step-by-step guides for effective application. Whether managing a chronic condition or a recent injury, kinesiology tape could be your secret weapon to getting back on track.
Important note: While kinesiology tape can be a helpful tool for managing pain, it is not a substitute for professional medical advice. Always consult your healthcare provider for a proper diagnosis and treatment plan.
What is Kinesiology Tape?
Kinesiology tape, also known as "K tape," is a specialised elastic tape designed to support muscles, joints and tendons while allowing a full range of motion. Kinesiology tape is flexible and mirrors the elasticity of human skin. This sets it apart from other tapes, such as zinc oxide tape, which is rigid to restrict movement.
K tape, developed by Dr. Kenzo Kase in the 1970s, is now widely used in sports medicine, physiotherapy and healthcare. The tape works by gently lifting the skin from the muscles and fascia. This can reduce swelling, improve circulation, and relieve pain by promoting more effective lymphatic drainage.
How to Use Kinesiology Tape for Arm and Elbow Pain
Bicep Pain
Bicep pain is common among weightlifters, athletes and others who use repetitive arm movements. This type of pain is often due to overuse, strain or minor tears in the bicep muscle. Kinesiology tape can help by supporting the muscle, reducing strain and promoting healing.
A 2020 study of 80 people found that, alongside an exercise programme, kinesiology taping decreased pain and improved function in patients with biceps tendinitis. Researchers concluded that K tape could help improve the general quality of life of people with this condition.
How to Apply Kinesiology Tape for Bicep Pain
- Cut two I-strips of tape long enough to cover your bicep length.
- Tear a 2-3cm section of the backing paper away from the tape. This will be your anchor.
- Apply your anchor on the front of your shoulder.
- Stretch the tape to 25% and apply to your bicep, stopping just above the elbow.
- Apply the remaining 2-3cm as the opposite anchor at the end of the tape with zero stretch.
- Place the second piece of tape so that it overlaps the first strip by 50%.
- Follow the same steps as the first piece of tape, but apply this strip slightly wider on the bicep.
Tricep Pain
Triceps pain often comes from overexertion or strain. It is common in pushing activities, like bench presses and push-ups. Kinesiology tape on the triceps can help. It may reduce pain and aid recovery.
How to Apply Kinesiology Tape for Tricep Pain
- Cut one Y-strip of tape long enough to cover the length of your triceps.
- Tear a 2-3cm section of the backing paper away from the tape. This will be your anchor.
- Apply your anchor just underneath your elbow bone on the back of your arm.
- Apply one leg of the tape with 25% stretch towards the front of the shoulder before placing your opposite anchor with no stretch.
- Apply the second leg of the tape with 25% stretch on the back of your arm towards your shoulder before placing your opposite anchor with no stretch.
Tennis Elbow (Lateral Epicondylitis)
Tennis elbow is caused by overuse and repetitive motion, leading to pain outside the elbow. Kinesiology tape can help by reducing stress on the area and boosting circulation.
A 2019 study looked at the effect of kinesiology taping and ultrasound on 20 people with tennis elbow. Both interventions were found to be beneficial. But kinesiology taping was superior in improving pain and grip strength.
A 2024 review also found that kinesiology taping can improve pain and elbow function in tennis elbow patients in potentially clinically significant ways.
How to Apply Kinesiology Tape for Tennis Elbow
- Cut two I-strips of tape long enough to cover the length of your forearm.
- Tear a 2-3cm section of the backing paper away from the tape. This will be your anchor.
- Apply the anchor on the outside of your arm just above the elbow.
- Stretch the tape to 25% and apply to your forearm, stopping just above the wrist.
- Apply the remaining 2-3cm as your opposite anchor.
- For the second piece of tape, follow the same steps as the first, but start in the same section, then apply to the inside of the forearm.
Golfer’s Elbow (Medial Epicondylitis)
Golfer's elbow is pain on the inside of the elbow, where the forearm tendons attach to the bony bump of the elbow. It is common in repetitive strains in the forearm from activities such as golf and typing. Kinesiology tape can help ease the stress on these tendons and reduce pain.
How to Apply Kinesiology Tape for Golfer's Elbow
- Cut two I-strips of kinesiology tape long enough to cover the length of your forearm.
- Tear a 2-3cm section of the backing paper away from the tape. This will be your anchor.
- Apply your anchor on the inside of your arm just above the elbow.
- Stretch the tape to 25% and apply to your forearm, stopping just above the wrist.
- Apply the remaining 2-3cm as your opposite anchor.
- For the second piece of tape, follow the same steps as the first, but start by overlapping the first strip, then apply to the lateral side of the forearm.
About Meglio K-tape
Meglio kinesiology tape is lightweight and water-resistant (so it won’t peel off in the shower, and you’ll be fine on a rainy walk). It is suitable for most skin types as it is latex-free and made from natural cotton.
Designed alongside physiotherapists, our K tape provides comfortable, non-restrictive support that helps promote blood flow and reduce swelling. With the correct application, you can enjoy all the benefits of Meglio kinesiology tape for up to five days!
Meglio kinesiology tape is 5cm wide and available in 5m roll and 31.5m roll lengths.
Arm and elbow pain doesn't have to dictate your daily routine or keep you from the activities you love. Kinesiology tape offers a practical, non-invasive solution to help you manage pain, enhance mobility and support your body’s natural healing processes. Whether recovering from an injury or dealing with chronic discomfort, K tape can help you move like you used to. Remember, always seek medical advice for correct diagnosis and treatment.
Ready to give K tape a try? Check out the full range of Meglio kinesiology tapes.