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Monday, Oct 30, 2023 6 min read

How To Wrap Your Elbow for Recovery

Bridget Reed

How To Wrap Your Elbow for Recovery product
How To Wrap Your Elbow for Recovery

Elbow injuries, while common among athletes and individuals who engage in repetitive movements, can significantly hinder daily activities. The elbow, a pivotal joint in the arm, plays a vital role in both flexion and rotation movements, making it essential to many of our routine actions. 

 

Proper recovery is important for regaining a full range of motion and ensuring long-term joint health. Wrapping the elbow is one of the time-tested methods to aid recovery and provide necessary support. 

 

With the right technique, wrapping can offer stability, soothe discomfort, and support the healing process. This Copper Fit guide dives into the mechanics of the elbow and the nuances of wrapping it efficiently for optimal recovery.

 

What Is the Anatomy of the Elbow?

Understanding the elbow's intricate anatomy can offer insights into why proper care, including wrapping, is so crucial. The elbow is composed of three main bones: the humerus (upper arm bone), the radius, and the ulna (both forearm bones). 

 

However, the interplay of muscles, ligaments, and tendons lends the elbow its multifaceted motion capabilities. Several muscles, such as the biceps and triceps, allow for flexion and extension. 

 

Meanwhile, ligaments like the medial collateral ligament (MCL) and lateral collateral ligament (LCL) provide stability, ensuring the joint doesn't move out of alignment. Furthermore, tendons, like the biceps tendon, anchor these muscles to bones, facilitating movement.

 

Common injuries, like tennis elbow (lateral epicondylitis) or golfer's elbow (medial epicondylitis), affect these soft tissues, underlining the need for supportive measures, like wrapping, during the recovery phase. Recognizing this anatomy helps inform why and how we should wrap the elbow for maximum benefit.

 

What Are the Benefits of Wrapping Your Elbow?

The simple act of wrapping your elbow, when done correctly, can offer several benefits, particularly if you're recovering from an injury or aiming to prevent one. Incorporating this practice, especially after guidance from a healthcare professional, can be an integral step in one's recovery journey, offering both physical and psychological benefits.

 

Support and Stabilization

The primary advantage of wrapping the elbow is the added support it provides to the joints, muscles, and ligaments. This external reinforcement can be particularly helpful during physical activities, ensuring the joint remains in a safe range of motion.

 

Swelling

After an injury or rigorous activity, it's not uncommon for the elbow to swell due to inflammation. A well-applied wrap can provide gentle compression, helping to soothe this swelling and support healthy blood flow to the area.

 

Discomfort Management

A wrap can soothe discomfort by limiting unnecessary movements and providing warmth to the joint. It acts as a cushion, reducing the impact of external forces.

 

Injury Prevention

For those engaged in strenuous or repetitive activities, an elbow wrap can act as a preventive measure, reducing the risk of sprains or strains.

 

Posture & Mechanic Correction

A wrap can serve as a gentle reminder to maintain proper posture and mechanics during activities, thus reducing strain on the joint.

 

What Materials and Tools Are Required to Wrap Your Elbow?

Selecting the right materials and tools is pivotal to wrapping your elbow effectively and comfortably. Ensuring you have the right tools and materials on hand will streamline the wrapping process and ensure maximum comfort and benefit.

 

Elastic Bandages 

These are often the go-to for wrapping injuries. They're stretchable, allowing you to control the compression level. They come with clips or Velcro to secure them in place.

 

Copper-Infused Wraps 

It's worth noting that certain wraps, like those infused with copper, are designed to reduce odor, offering a fresher feeling during extended wear.

 

Pre-Made Elbow Braces

Available in pharmacies and medical supply stores, these are designed explicitly for the elbow joint. Elbow sleeves often come with adjustable straps for a customizable fit or offer strong compression.

 

Gauze Pads

If there's an open wound or abrasion, you'll want to cover it with a sterile gauze pad before wrapping to prevent irritation and infection.

 

Adhesive Strips 

These can be used to secure gauze or to ensure the wrap doesn't shift during movement.

 

Cold and Hot Packs 

Sometimes, alternating between cold and hot compresses while wrapping can soothe discomfort and swelling. Always ensure there's a cloth barrier between your skin and the pack to prevent burns or frostbite.

 

Medical Tape 

This hypoallergenic tape can be used to secure wraps or pads, especially if you're engaging in activities and need added assurance that everything stays in place.

 

Scissors 

A pair of scissors might come in handy to adjust the length of the wrap or cut tape.

 

What Steps Do You Take To Wrap Your Elbow?

Proper wrapping technique is imperative not only for the immediate benefits but also for ensuring no further injury or discomfort. Wrapping your elbow can be a little tricky at first, but with practice, it becomes more straightforward. Always prioritize comfort and safety over tightness. 

 

Here's a detailed guide:

 

Step One 

Begin by ensuring your elbow and the surrounding area are clean and free from lotions or ointments that might make the wrap slip. If there’s an open wound, cover it with a sterile gauze pad.

 

Step Two

Place the beginning of the bandage or wrap on a stable point, usually a couple of inches below the elbow joint, ensuring the wrap is neither too tight nor too loose.

 

Step Three

As you wind around, move upwards, covering the elbow joint. Overlap the previous layer by about half the width of the bandage to ensure even compression.

 

Step Four 

When reaching the elbow’s crease, ensure your elbow is at a slight angle, about 30 degrees. This prevents over-compression when you bend your arm.

 

Step Five 

Once you’ve covered the area above the elbow, wind the bandage back down and then back up, finishing a couple of inches above where you started. Secure with clips or Velcro.

 

Step Six 

After wrapping, ensure the circulation isn’t compromised. If your fingers become numb, tingly, or turn blue, the wrap is too tight and should be adjusted.

 

Step Seven 

Bend and flex your arm. If there's discomfort or pinching, you may need to readjust.

 

What Is Post-Wrapping Care and Maintenance for a Wrapped Elbow?

Taking care of your wrapped elbow is essential to maximize benefits. Check periodically to ensure the wrap remains in place and hasn’t become too tight or too loose. 

 

If you're using a reusable wrap, follow manufacturer guidelines for washing and drying. Avoid immersing the area in water unless your wrap is waterproof. 

 

Remove the wrap and consult a healthcare professional if you notice any skin irritation, redness, or worsening of symptoms. Remember, the wrap is there to aid recovery, not cause additional issues. Regularly checking and adjusting, as necessary, ensures you get the most out of your elbow wrap.

 

What Is the Recovery Timeline for an Injured Elbow?

While wrapping an elbow is a proactive step towards recovery, setting realistic expectations regarding your healing time frame is essential. The recovery period varies depending on the severity of the injury and individual health factors. 

 

Mild strains might require only a few days to a week of care, while more severe injuries, such as significant ligament tears, could necessitate months of rehabilitation. It's also worth noting that while wrapping provides external support, internal healing processes take time. 

 

Aiding this process through proper nutrition, adequate rest, and gentle exercises, as recommended by professionals, can help expedite recovery. It's crucial to remain patient, listen to your body's signals, and not rush the process. 

 

Overexerting before full recovery can risk re-injury. Remember, wrapping is an aid, not a quick fix; allowing your body the time it needs is paramount.

 

Conclusion 

Wrapping your elbow can play an invaluable role in recovery, discomfort management, and injury prevention. With the right technique and materials, many find significant relief. 

 

However, it's equally crucial to recognize the signs that mandate professional guidance. Your elbow, like all joints, is a complex mechanism, and ensuring its proper care is paramount. 

 

While wraps offer immediate and tangible benefits, they should be considered a part of a comprehensive approach to elbow health, combining self-care with professional oversight when necessary. Embrace the benefits, but always prioritize your overall well-being.

 

 

Sources:

 

Lateral Epicondylitis (Tennis Elbow) | Johns Hopkins Medicine

 

Golfers elbow | NHS inform

 

Cold and compression in the management of musculoskeletal injuries and orthopedic operative procedures: a narrative review | NIH

 

Poor Circulation: Symptoms, Causes and Treatment | Cleveland Clinic

 

Ulnar Collateral Ligament Elbow Injury Diagnosis and Treatment | Penn Medicine


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