Pain on the ulnar side of the wrist (the side closest to the pinky finger) often benefits from external support. Wrapping provides temporary mechanical support and compression, helping to limit excessive joint movement. Wrapping is a supportive, pain-management technique and should not be used as a replacement for professional medical diagnosis or treatment. If pain is severe, persistent, or follows a traumatic injury, a medical evaluation is necessary before attempting self-treatment.
Understanding the Goal of Ulnar Wrist Support
The primary goal of wrapping for ulnar wrist pain is to provide stability and compression to the area, particularly the structures around the ulnar head. This part of the wrist contains the Triangular Fibrocartilage Complex (TFCC), a group of ligaments and cartilage that acts like a shock absorber and stabilizer for the joint. Pain in this region is often related to instability or overuse, causing stress on the TFCC or surrounding tendons.
Applying a wrap helps by physically restricting movements that typically aggravate the ulnar side, such as excessive rotation and ulnar deviation (the wrist bending toward the pinky finger). The compression provided can also help manage minor swelling and reduce the sensation of pain. By limiting the painful range of motion, wrapping gives the internal structures a chance to rest and recover during daily activities.
Selecting the Right Wrapping Materials
A person seeking to wrap their wrist will generally choose between two categories of materials: elastic wraps or specialized tapes. Elastic wraps, such as an ACE-style bandage, are reusable and offer adjustable compression with mild support. They are beneficial for general support and managing minor swelling, but they allow for a greater range of motion compared to tape.
Taping options include rigid athletic tape or flexible kinesiology tape. Rigid athletic tape provides maximum stability and is highly effective at limiting unwanted movement, though it requires precise application skills. Kinesiology tape offers less restrictive support, working by providing proprioceptive feedback and gentle lift to the skin. If rigid tape is chosen, use a layer of pre-wrap underneath to protect the skin from irritation and make removal easier.
Step-by-Step Guide to Application
Applying a supportive wrap requires careful attention to technique to ensure stability without compromising circulation. Before starting, the wrist should be held in a neutral position, meaning it is straight and not bent forward, backward, or side-to-side.
Elastic Compression Wrap
For an elastic compression wrap, begin by anchoring the wrap on the forearm about two inches above the wrist joint, making two complete turns with a slight overlap. From the anchor point, direct the wrap diagonally across the back of the hand and around the palm, avoiding the thumb. The wrap should then return to the wrist in a figure-eight pattern, crossing over the ulnar side to provide targeted support. Continue this figure-eight pattern three to four times, overlapping the previous one by about half its width. The final application should end on the forearm, secured with the provided clips or Velcro, ensuring the wrist joint is fully covered.
Athletic Tape Application
A more stabilizing technique involves athletic tape, often using a specific anchor point near the fifth metacarpal (the long bone leading to the pinky finger). After placing a thin strip of tape around the forearm as an anchor, lay a piece of tape directly over the site of ulnar pain, running from the hand across the wrist and up to the forearm anchor. Additional support can be added with a “C” strip, which starts on the back of the hand near the pinky side, wraps around the ulnar head, and finishes on the palm side. This technique restricts the side-to-side movement that often causes pain.
Safety Check
As a final step for any wrapping method, immediately check for signs that the wrap is too tight, which can impair blood flow or nerve function. The fingers should not feel numb or tingly, and the skin color must remain normal, without any blue or white discoloration. If the wrap causes any increased pain, throbbing, or swelling, it must be removed and reapplied with less tension immediately.
Duration of Wear and Safety Monitoring
Wraps and tape should generally be worn only during activities that provoke pain or when the wrist needs extra support, such as during exercise or work tasks. It is recommended to remove the wrap overnight to allow the skin to breathe and to prevent dependence or muscle weakness from continuous external support. Relying on a wrap for more than a few days without improvement suggests the need for a professional evaluation.
It is important to monitor the wrist closely while the wrap is on for any adverse changes. Warning signs that require immediate removal include increased pain that worsens after application, noticeable swelling of the fingers or hand, or a cold sensation in the hand. Numbness or persistent tingling in the fingers indicates that a nerve may be compressed and necessitates immediate removal and reapplication with less tension. If pain persists or recurs after a brief period of wrapping, or if the original injury was caused by significant trauma, seeking advice from a medical professional is the appropriate next step.