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Wrist Taping

Learn how to relieve outer wrist pain with kinesiology tape

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

CureTape — How to tape your outer wrist

Do you have pain on the outer side of your wrist, near the pinky side? This taping method can help reduce discomfort and provide your wrist with a more stable feeling.

This taping technique is a popular choice. It supports and relieves the wrist while also helping to reduce pain.

This taping application can help with:

  • Pain
  • Swelling
  • Stabilization

Can be applied for the following conditions:

  • Pain on the outer side of the wrist (ulnar ligament)
  • Pain noticeable during rotational movements
  • Stabilization of the outer wrist
  • Disc lesion

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

Kinesiology taping for outer wrist pain – video guide

Tips for a successful taping treatment:

Is the cause of the pain or discomfort clear?

Carefully review the instructions before you start taping.

Select the tape color you prefer.

Do not stretch the tape at the beginning or end.

Rub the tape firmly to activate the adhesive.

Check if there are 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 when using a little oil.

Preparation

Preparation before taping the outer wrist

Shape
Cut one I-strip of about 20 cm and one shorter I-strip of about 10–12 cm. Round off the ends (anchors).
Number of strips
2.
Technique
One strip is applied using a muscle technique and the other with a ligament technique (with stretch).

Measuring

Measuring and cutting the tape

  • Cut a long I-strip from the side of the hand to about halfway up the forearm.
  • Cut a short I-strip by measuring the circumference of the wrist, leaving a gap of about three fingers wide.
  • Round off the ends (anchors) of both strips neatly.

Application

Applying the tape

Step1

Step 1

  1. Tear the backing paper of the long I-strip (blue) about 5 cm from one end and attach the anchor without stretch to the side of the hand, just below the wrist. Keep the hand and arm in a neutral position.

Step2

Step 2

  1. Remove the rest of the backing paper and apply the tape with light tension toward the elbow. Do not apply stretch on the final section of the tape. Rub the tape firmly to activate the adhesive.

Step3

Step 3

  1. Apply a second I-strip (lime) with about 50% stretch (ligament technique) across the ulnar collateral ligament, placing the anchors without stretch toward the radius. Rub the tape well to secure it.

Step4

Step 4

  1. Using the ligament technique creates space under the painful area and attachment site, which may help reduce discomfort.

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Christina’s advice on taping the outer side of the 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 easy to apply on your own by following the step-by-step guide. To make sure the treatment is safe, I provide practical tips to consider 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.