How to tape wrist pain

Tape
Form: Cut 2 long I-strips of about 20 cm and 2 short I-strips for the wrist, each about 10–12 cm. Round the ends (anchors).
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).

• Measure the circumference of the wrist for two small I-strips, 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 accurate.

• 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.
• 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.
• 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.
• Turn the arm and keep the hand in a neutral position. Apply the second I-strip on the top side of the wrist using the same technique as described above. Rub the tape to activate the adhesive.
• The two wrist strips are applied overlapping each other. Be sure not to apply stretch on the anchors.