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How to wear a tennis elbow brace so it actually helps
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- Counterforce strap with a clearly marked pad. Best for: First-time wearers who want placement to be obvious. See options on Amazon
- Wide hook and loop strap with a single closure. Best for: Putting it on one-handed. See options on Amazon
- Two-pack of straps. Best for: Both arms, or one to wash while you wear the other. See options on Amazon
Find the right spot
The most common mistake is wearing the strap over the painful bony bump on the outside of the elbow. The strap belongs lower, on the muscle.
- Find the sore point. Press along the outer elbow until you find the tender spot near the bone.
- Move down the forearm. Royal Berkshire NHS physiotherapy advice places the brace just below the painful area, 2 to 3 finger widths below the bony part of the elbow. Cleveland Clinic gives about two finger widths down from the elbow, on the thickest part of the forearm.
- Line up the pad. AAOS OrthoInfo describes a counterforce brace centered over the back of the forearm. If your strap has a pad, sit it over the muscle on the painful side. The Rotherham NHS orthotics team says to place the larger pad on the painful side.
Golfer's elbow, which hurts on the inner side, uses the same strap with the pad turned to the inner forearm. See our golfer's elbow brace page.
Get the tension right
- Tense, then fasten. Rotherham NHS advice is to fasten the strap firmly while the forearm muscle is tensed, being careful not to pull it too tight. Making a loose fist does this.
- The finger check. Cleveland Clinic says the strap should feel snug, and you should be able to comfortably slip a finger underneath the non-padded parts.
- Warning signs. Cleveland Clinic says skin discoloration or tingling means it is too tight. Loosen it straight away.
- Relax, then recheck. When the muscle relaxes the strap should still feel present but not squeezing.
Test it before you trust it
Royal Berkshire NHS physiotherapists suggest experimenting with the brace in slightly different places and say the best test for the ideal position is the gripping action. Cleveland Clinic describes a similar check:
- Hold your arm out, palm up, and make a fist.
- Curl the wrist up while pressing down on the fist with your other hand.
- No pain means a good fit. If it hurts, shift the raised pad a little left or right and try again.
If no position makes gripping easier, a strap may not suit your arm. A wrist splint is the usual alternative; see our wrist brace for tennis elbow guide.
When to wear it and when to take it off
| Situation | Brace on or off | Why |
|---|---|---|
| Lifting, gripping tools, racquet sports | On | Royal Berkshire NHS advice: wear it when you are using your arm |
| Resting on the couch | Off | The same leaflet says take it off at night and when resting |
| Sleep | Off | Cleveland Clinic warns it could affect circulation |
| Later in recovery | Only for hard tasks | Cleveland Clinic says you may later need it only for sport or aggravating tasks |
For more on nights, see should you wear a tennis elbow brace at night.
Sizing, care and common mistakes
- Measure first. Cleveland Clinic says to measure around your forearm just below the elbow and follow the maker's size chart. Many straps come in small, medium and large.
- Keep it clean. Rotherham NHS advice for its epicondylitis brace: plastic parts can be wiped with a damp cloth and foam linings hand washed in warm water. Follow your own brace's label.
- Do not share it. The same leaflet says braces should not be used by anyone else.
- Do not let it slide. A strap that creeps up onto the elbow bone is no longer on the muscle. Recheck it after a few minutes of activity.
- Do not rely on it alone. Cleveland Clinic's physical therapist advises using it short term while working on a longer-term fix with a physical therapist.
What to look for when you buy
Counterforce strap with a clearly marked pad
Best for: First-time wearers who want placement to be obvious
A visible, firm pad makes it easy to line up over the forearm muscle and repeat the same spot each day, which is the core of wearing it correctly.
Watch out: If the strap is one size fits all, check that it still tightens enough on a slim forearm.
See options on AmazonWide hook and loop strap with a single closure
Best for: Putting it on one-handed
A single wide closure is easier to tension with the other hand while the forearm is tensed, the way NHS orthotists suggest fastening it.
Watch out: Wide straps can feel warm in summer and press on more of the forearm.
See options on AmazonTwo-pack of straps
Best for: Both arms, or one to wash while you wear the other
Having a spare keeps one strap clean and dry, and lets you keep one in a work bag or racquet bag.
Watch out: Check that the listed size fits your forearm measurement.
See options on AmazonQuestions people ask
- Where do you place a tennis elbow brace?
- On the thickest part of the forearm about two to three finger widths below the elbow, with the pad over the muscle on the painful side, not on the elbow bone.
- How tight should a tennis elbow strap be?
- Snug and firm but comfortable. Cleveland Clinic says you should be able to slip a finger under the non-padded part, and tingling or skin color change means it is too tight.
- Which way does a tennis elbow strap go on?
- The pad faces the sore side: outer forearm for tennis elbow, inner forearm for golfer's elbow. The closure can sit wherever you can reach it.
- Should I wear the brace all day?
- Wear it during tasks that use the arm. Royal Berkshire NHS advice says to take it off at night and when resting.
- Why does my brace make my forearm hurt more?
- It may be too tight or in the wrong spot. Loosen it, move the pad slightly, and stop using it if pain keeps increasing.
Sources
- Tennis elbow or lateral epicondylitis (patient leaflet) (royalberkshire.nhs.uk), Royal Berkshire NHS Foundation Trust
- Epicondylitis brace (therotherhamft.nhs.uk), The Rotherham NHS Foundation Trust
- How To Choose a Golfer's Elbow Brace (health.clevelandclinic.org), Cleveland Clinic
- Tennis Elbow (Lateral Epicondylitis) (orthoinfo.org), AAOS OrthoInfo