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Wrist Taping

Learn how to tape a sprained wrist with kinesiology tape

Follow our step-by-step kinesiology taping guide — at home.

CureTape — How to tape a sprained wrist

Have you fallen or twisted your wrist during sports? Chances are you have a sprained or bruised wrist. The joint capsules and ligaments in the wrist may be injured. This taping method can help reduce pain and give your wrist a more stable feeling.

This taping technique is a popular choice. It supports and relieves the wrist while helping to decrease swelling and ease discomfort.

This taping application can help with:

  • Pain
  • Swelling
  • Assisting flexion and extension of the wrist joint
  • Stabilizing the wrist joint
  • Providing support to the wrist ligaments

Can be applied for the following situations:

  • Falling on the wrist
  • Bruised wrist joint
  • Overuse from weight training
  • Preventive use during sports
  • Pain when lifting the wrist joint

Jump to: Preparation  ·  Measuring & cutting  ·  Application

Benefits

This taping method may help with:

Relieve pain

Reduce tension and discomfort in the affected area

Support the tissue

Gentle stabilisation during movement and recovery

Improve movement

More comfortable daily activities during recovery

Support recovery

Allow overloaded tissue to recover while staying active

Conditions

It can be applied for:

Overuse complaints

Pain from repetitive strain or prolonged activity

Acute injury support

Additional stability after sudden strain or sprain

Sports-related pain

Support during training and return to sport

Daily discomfort

Relief during walking, standing, or daily tasks

Video Guide

Taping a bruised wrist – video tutorial

Tips for a successful taping treatment:

Is the cause of the pain or discomfort clear?

Review the instructions carefully before you start taping.

Select the tape color you prefer.

Do not apply stretch at the beginning or end of the tape.

Rub the tape firmly to activate the adhesive.

Check for any contraindications before taping.

On average, the tape will stay in place for three to seven days.

You can shower while wearing the tape.

Removing the tape is easier with a little oil.

Preparation

Preparation before taping a sprained or overused wrist

Shape
One customised I-tape of approximately 20 cm and one smaller I-tape for the wrist measuring about 10–12 cm. Round off the ends (anchors) neatly
Number of strips
2.
Technique
Apply the longer I-tape using the muscle technique, creating a relaxing effect with gentle tension. The shorter I-tape is applied with the ligament technique to add support to the joint.

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Measure the long I-strip with the wrist in a neutral position, from the back of the hand to about halfway up the forearm.
  2. Measure the length of the small I-strip by taking the circumference of the wrist, leaving a gap about three fingers wide.

Application

Applying wrist tape for a sprained wrist



When applying wrist tape, it’s often helpful to have someone assist you. An extra pair of hands makes the application easier and more effective.

Step2

Step 2

Tear the backing paper of the small I-strip (lime) in the middle and apply the tape with stretch.

Step3

Step 3

Keep the hand and wrist in a neutral position and apply the small I-strip from the center of the wrist toward the sides with firm tension (ligament technique). Then place the two ends (anchors) without stretch toward the inside of the wrist, leaving a gap of about two fingers where no tape is applied. Rub the tape firmly to secure it.

Step4

Step 4

To apply the long I-strip (pink), bend the wrist upward (flexion) and place one end (anchor) without stretch on the palm of the hand and the other end without stretch about three-quarters up the forearm.

Step5

Step 5

Next, bend the wrist downward (extension) so the strip adheres to the arm. Guide the tape with your free hand and activate it by rubbing it well.

Step6

Step 6

The finished application: the ligament-technique strip crosses the wrist for stability, while the muscle-technique strip runs from the palm to the forearm without stretch at the anchors. Rub both strips once more to make sure they are fully activated.

Step7

Step 7

The end result: a wrist that feels more stable and supported, with full freedom of movement to bend and extend. The tape can be worn for several days, even while showering.

Trusted by professionals for 25+ years
Europe-wide shipping
Free delivery from €100

Christina’s advice on taping a sprained or overused wrist

When taping your wrist, it’s crucial to choose a tape that provides strong adhesion and support. That’s why I recommend CureTape kinesiology tape. For regular use, CureTape Classic or Art is ideal. However, if you’re engaging in extreme sports or swimming, opt for the extra sticky CureTape Sports variant! I have selected practical, easy-to-follow self-taping applications alongside a few valuable tips from clinical experience. For an optimal recovery, remember to combine this taping with specific wrist exercises, and always consult a physiotherapist or GP if your symptoms persist.

For the self-taping instructions, I’ve selected applications that are simple to apply on your own by following the step-by-step guide. To ensure the treatment is safe, I share practical tips to keep in mind before, during, and after taping. These recommendations are based on my many years of clinical experience. If your symptoms persist, always consult a physical therapist or physician.

Christina Peter

Christina Peter
Physiotherapist & Taping Instructor

Christina Peter

Disclaimer: Please note: the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The stated claims are based primarily on extensive experience from therapists and users of CureTape® products. No rights can be derived from the content on this website.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever. Always consult a medical professional if in doubt.