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Wrist Taping

Learn how to tape wrist pain with kinesiology tape

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

CureTape — How to tape wrist pain

Are you looking for a taping method to support your wrist for different types of discomfort? In this article, we’ll guide you step by step on how to apply kinesiology tape for various wrist problems.

This taping technique is a popular choice for many wrist conditions and injuries. It can be used in a wide range of situations and is often experienced as comfortable and supportive. Users frequently report a more stable feeling in the wrist, less strain, and reduced pain.

This taping application can help with:

  • Pain
  • Swelling
  • Stability
  • Improved mobility of the wrist
  • Support for the ligaments in the wrist
  • Overuse

Can be applied for the following conditions:

  • Bruised wrist
  • Wrist sprain
  • Sensation of instability in the wrist
  • Improving mobility
  • Rehabilitation after a broken wrist
  • Support during sports
  • Carpal Tunnel Syndrome

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

Tape your wrist for wrist pain

What to keep in mind for successful taping

Is the cause of the pain or complaint 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 remain 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

How to prepare for wrist taping

Shape
Two long I-strips and two short I-strips. Round off all ends.
Number of strips
4.
Technique
Apply one I-strip using a correction technique and the other with a muscle technique. The two shorter wrist strips are applied with a ligament technique (with stretch).

Measuring

Measuring and cutting the tape

 

Step1

Measure & Cut

  1. Measure the circumference of the wrist for two small I-strips, leaving a gap about three fingers wide.

Application

Wrist taping application step by step

Step2

Step 2

  1. Tear the backing paper of the first long I-strip about 5 cm from both ends. Place the hand in dorsiflexion (upward position) and attach one end to the palm. Apply the other anchor to the opposite side, about three-quarters up the forearm, without stretch.

Step3

Step 3

  1. Turn the arm and apply the second long I-strip on the inside of the forearm using a muscle technique. Tear 5 cm of the backing paper from one end and remove it. Keep the hand and wrist in a neutral position and place the end on the palm without stretch. Then move the hand downward to put the taped area under tension and guide the tape upward without stretch. Activate the adhesive by rubbing over the tape.

Step4

Step 4

  1. Tear the backing paper of the first small I-strip in the middle and apply the tape with stretch. Keep the hand and wrist slightly bent (downward) and apply the small I-strip from the center of the wrist toward the sides with firm stretch (ligament technique). Then apply the two ends (anchors) without stretch toward the upper part of the wrist. Make sure to leave a gap of about two fingers without tape. Rub the tape well to secure it.

Step5

Step 5

  1. Turn the arm and keep the hand in a neutral position. Apply the second small I-strip on the top side of the wrist using the same technique as described above. Rub the tape to activate the adhesive.

Step6

Step 6

  1. The two wrist strips are applied overlapping each other. Be sure not to apply stretch on the anchors. Rub all strips firmly to ensure good adhesion.

Step7

Finished

  1. The wrist taping is now complete. All four strips are in place. Combine taping with specific wrist exercises for the best long-term results.

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Christina’s advice on taping wrist pain

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 techniques that are simple to apply on your own by following the step-by-step guide. To make sure the treatment is safe, I provide practical tips to keep in mind before, during, and after taping. These recommendations are based on many years of professional experience. If your symptoms continue, 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.