Wrist taping is a common technique used to provide temporary stabilization and support to the joint. This method is intended for managing minor strains, providing relief from mild soreness, or serving as a preventative measure during physical activity. The goal is to limit excessive or painful movement without fully immobilizing the entire hand. This guide focuses on a general support application, not as a substitute for professional treatment of complex or severe injuries.
Essential Materials and Preparation
To apply a supportive wrist tape job, you will need rigid athletic tape, a protective underwrap, and specialized scissors. Rigid athletic tape is non-elastic and provides the necessary structural support to restrict movement. Underwrap, or pre-wrap, is a thin, soft foam material that creates a barrier between the skin and the adhesive tape.
The skin must be clean and completely dry before you begin to ensure the tape adheres securely and remains effective throughout the activity. Applying the underwrap in a single, smooth layer protects the skin from irritation, blisters, and painful hair removal when the tape is taken off. This skin protection is generally worthwhile for self-taping.
Step-by-Step Guide to Basic Wrist Taping
The process begins by establishing anchors, which are fixation points for the stabilizing strips. Place the first anchor strip around the forearm just above the wrist joint, and a second anchor around the palm just below the knuckles. Apply these strips gently, ensuring they are snug enough to hold but loose enough to avoid restricting blood flow to the hand or fingers.
Next, apply the supportive strips, which provide the actual restriction to the wrist movement. For general support, the wrist should be held in a neutral position, or slightly bent backward (extension) by about 30 degrees. This positioning helps restrict hyperflexion, a common mechanism of injury.
The supportive strips are applied diagonally, forming an “X” pattern over the back of the wrist. Start with one strip running from the inner forearm anchor to the outer palm anchor, then cross it with a second strip running from the outer forearm anchor to the inner palm anchor. Repeat this cross pattern two or three times, overlapping the previous strip by about one-half to one-third its width to build strength and coverage.
After the supportive X-strips are in place, the application needs to be locked down. This is achieved using figure-eight strips and circular strips. A figure-eight strip starts at the forearm anchor, wraps around the hand through the thumb and index finger webspace, and returns to the forearm anchor.
Apply two or three figure-eight strips to secure the area around the thumb. Then, cover all exposed rigid tape with circular strips along both the palm and forearm anchors. Before finishing, flex the hand and wrist through a comfortable range of motion to ensure mobility is adequate and the tape does not cause discomfort. The tape must never cause tingling, numbness, or a change in the color of the fingers, as these are signs of compromised circulation.
Knowing When to Tape and When to Seek Medical Help
Self-taping is appropriate for minor, acute soreness, chronic instability previously diagnosed by a medical professional, or as a preventative measure during high-risk activities. It can provide proprioceptive feedback, helping the wrist muscles react faster during movement.
Taping is inappropriate if you suspect a more serious injury, such as a fracture or severe sprain. Seek professional medical attention immediately if you experience severe, sharp pain, an inability to bear weight on the hand, or a visible deformity of the wrist joint. If the injured area has significant swelling, numbness, or tingling, remove the tape and consult a healthcare provider.