Taping the wrist before engaging in a sport is a protective as well as preventive measure designed to support the wrist and reduce the risk of stress on the joint. Athletes such as football players and gymnasts involved in sports that require frequent use of the hands are most likely to tape the wrist. Wrist taping can also help if you have a nagging wrist injury.
Step 1
Wrap a continuous layer of pre-wrap around the whole hand just below the knuckles. Allow two inches of the pre-wrap, which sticks to itself, to overlap the start of the pre-wrap before ending the layer by tearing it off. Wrap a continuous band of athletic tape over top of the pre-wrap overlapping the start of the tape by two inches. Gently pull the tape so that you do not create circulatory problems in the hand and encircle the hand once more before cutting or tearing the tape.
Step 2
Wrap another section of pre-wrap around the forearm an inch below the wrist and overlap the layer by two inches before cutting or tearing the pre-wrap. Start the athletic tape at the outside of the wrist. Pull the athletic tape tightly across the top of the forearm and leave a little tension in the tape while wrapping the tape lightly under the wrist. Complete one more wrap of the athletic tape around the wrist, pulling firmly across the forearm and lightly under the wrist. Discontinue the tape on the outside of the wrist by tearing or cutting the athletic tape.
Step 3
Bend the wrist slightly backwards to a 30-degree angle. Firmly pull a strip of athletic tape across the back of the hand from the lower inside portion of the wrist and cut or tear the tape so that it ends outside of the pinkie finger. Use another piece of tape to form an "x" across the back of the hand, starting on the outside of the wrist and ending on the inside of the hand. Repeat one or two more times to decrease movement.
Step 4
Bend the wrist slightly backwards to a 30-degree angle again. Tape across the palm of the hand starting at the lower inside portion of the wrist and firmly pull the tape diagonally across the palm to that it ends outside of the pinkie finger. Use another piece of tape to form an "x" across the palm starting on the outside of the wrist and ending on the inside of the hand. Repeat this technique one or two more times to decrease movement.
Step 5
Bend the wrist to the neutral position once more. Tape a strip of tape from wrist anchor to palm anchor levels on the back of the hand. Place three more pieces of tape on the back of the hand. Overlap half of the previous piece of tape with the new strip of tape to complete this portion of taping.
Step 6
Keep the wrist in a neutral position and tape a piece of tape from wrist anchor to palm anchor levels on the palm of the hand. Add three more strips of tape to the palm so that they overlap half of the previous piece of tape to complete the palm taping.
Step 7
Apply two more pieces of tape to the wrist and palm anchors to complete your wrist taping.
Tips and Warnings
- If you prefer not to use pre-wrap, you may find that shaving the area help in the removal of the athletic tape.
- Check the skin above the edge of the tape; if it is puckered then it is too tight. Remove and apply new pre-wrap and start over. Bend your wrist in both directions to make sure your wrist is able to flex before participating in activities. Pulling the athletic tape too tightly under the wrist places too much pressure on the veins and nerves that pass through the area under the skin to the hands and fingers.
Things You'll Need
- Pre-wrap
- 38 mm athletic tape
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