How to tape your outer wrist

Tape

Form: 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).

• Measure the circumference of the wrist for the small I-strip, leaving a gap about three fingers wide.

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

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