Wearing a Tennis Elbow Brace for long periods can be a bit tricky, but trust me, it makes a world of difference. Back in 2019, I first started experiencing those sharp, annoying pains on the outside of my elbow. It turns out, I wasn’t alone. Statistics show that roughly 3% of the population is affected by tennis elbow each year, and that figure practically doubles for people above the age of 40.
Before diving in, you need to know why a Tennis Elbow Brace is essential. These braces are designed to relieve the pressure on the tendons, which is crucial for folks who play sports or engage in activities that repetitively stress the wrist and arm. But beyond knowing this, the real challenge is adjusting to wearing it for extended durations—sometimes up to 8 hours a day!
To start, make sure you get a brace that fits properly. Most braces are available in multiple sizes, such as small, medium, and large. For instance, my elbow circumference measured at 11 inches, so I got a medium-sized brace. Each brand has slightly different sizing charts, so always double-check before making a purchase. Trying on a few options really helped me understand what felt right and what didn’t.
One key factor to consider is the material. Look for something breathable. Neoprene is commonly used because it provides firm support without sacrificing comfort. In fact, 80% of the tennis elbow braces you’ll find on the market are made of neoprene. You don’t want to skimp on this because wearing a non-breathable material can cause sweat and skin irritation, making it unbearable to wear for long periods.
Next, you need to make sure it’s positioned correctly. The pressure pad should sit about 1-3 inches below your elbow, directly on the extensors (the muscles involved). A study published in the Journal of Sports Science & Medicine in 2020 showed that improper positioning can reduce the efficacy of the brace by up to 60%. Take a minute to adjust, and readjust if need be—your arm will thank you.
One unexpected adversary here is time. Initially, I could only wear my brace for about an hour before feeling discomfort. Building up your tolerance is important. I extended my wear time by 15 minutes each day. Within three weeks, I could comfortably wear it for up to 6 hours straight. Doctors often suggest pacing yourself similarly to avoid muscle fatigue.
Now, I can’t stress hydration enough. Your muscles are nearly 75% water, and it’s imperative to keep hydrated to reduce any strain caused by prolonged brace usage. Think of it as maintaining your body’s ‘operational efficiency’. I made it a point to drink at least three liters of water daily. Staying hydrated also minimized my muscle cramps.
I also integrated breaks and light stretching exercises into my routine. For every two hours I had the brace on, I took a 15-minute break to do some gentle wrist and elbow stretches. This kept my muscles from getting stiff. A noteworthy point here is that professional athletes, like Novak Djokovic, also implement breaks into their rigorous training schedules—although for different reasons, the principle applies well here.
Sweat control is paramount when wearing the brace for long durations. Moisture-wicking athletic sleeves come in handy. I wore one underneath my elbow brace, which dramatically decreased sweat buildup. It’s a small investment with a significant return, as one sleeve cost me only around $10.
I want to touch on frequency. Just because you can wear the brace all day doesn’t mean you should. According to the American Medical Society for Sports Medicine, prolonged usage can sometimes lead to muscle weakness. I made it a rule to only wear it on days when I had physically taxing activities. On lighter days, I switched to a simpler elastic bandage for basic support, which helped maintain muscle strength.
Don’t ignore signs from your body. I once read in a health journal that overusing support mechanisms can delay muscle healing. If you feel continuous discomfort or see redness, it’s a cue to take off the brace. You might want to consult with a physiotherapist for personalized advice. I had a session every month, which cost around $50 each, but it was worth every cent for the quick recovery it helped facilitate.
I also want to share a bit about tracking progress. Initially, I noted down the duration I wore the brace each day and any pain levels I felt. Over six weeks, I saw a 70% improvement. This data-driven approach helped me see tangible results, which was incredibly motivating. Apps like MyFitnessPal can help you keep a digital log if pen and paper aren’t your style.
Lastly, consider the quality of your brace. Brands like Bauerfeind and McDavid offer rigorously tested products. Sure, they may cost you around $40-$60, but the ergonomic design and durability justified the price. Cheaper options might save you money upfront, but their lower efficiency and shorter lifespan make them a poor investment in the long run.
The journey of reducing tendon pain and inflammation might feel long, but with the right habits, materials, and attitudes, it’s entirely manageable. By adhering to top-notch practices and periodically consulting with healthcare professionals, my tennis elbow pain decreased dramatically, allowing me to return to my regular activities more comfortably. Here's to not letting old injuries dictate your daily routine!