Kinesiology tape, often recognized by its vibrant colors, is an elastic therapeutic tape designed to provide dynamic support to muscles and joints. Unlike rigid athletic tape that restricts movement, this pliable, cotton-based strip with an acrylic adhesive allows for a full range of motion while offering gentle assistance. The tape is thought to work by subtly lifting the skin, which may create a microscopic space beneath it to improve circulation and lymphatic drainage, thus reducing localized swelling and pain. This article provides practical instructions for preparing the skin and applying the tape to the wrist for effective support.
Common Reasons to Tape the Wrist
KT tape is frequently applied to the wrist to address discomfort stemming from mild to moderate musculoskeletal issues. It is commonly used for providing stability after a minor wrist sprain or hyperextension, offering gentle compression without completely immobilizing the joint. The tape’s recoil action can help support fatigued or overused muscles in the forearm and wrist, which is often beneficial during repetitive activities like typing or lifting.
The application is also popular for conditions involving tendon inflammation, such as mild tendonitis or the early stages of carpal tunnel syndrome. The tape helps manage inflammation and ease pressure on underlying structures, allowing the wrist to continue moving through its normal range while receiving continuous therapeutic benefit.
Preparation Before Taping
Before any application, the skin must be thoroughly cleaned to remove all oils, lotions, or sweat, which can interfere with the adhesive bond. Using rubbing alcohol or soap and water to clean the area, followed by ensuring the skin is completely dry, will maximize the tape’s sticking power and effectiveness.
Next, measure the required length of the tape and cut the strip to size. Rounding all corners significantly reduces the likelihood of the edges catching on clothing or peeling prematurely. The first and last two inches of each strip, known as the anchors, must be placed on the skin with zero tension to secure the application without causing skin irritation.
Application Methods for Wrist Support
Method A: General Wrist Stability/Support
For basic stabilization, a simple I-strip application across the wrist joint provides effective support. Measure a strip long enough to span the back of the hand and extend onto the forearm. Position the wrist in a neutral or slightly extended position, which is the functional position used during light grip activities.
Apply the first anchor with no stretch onto the back of the hand, near the knuckles, and rub it to activate the adhesive. Apply a light to moderate stretch (25% to 50% of maximum) across the wrist joint. Secure the final anchor onto the forearm with zero tension, ensuring the tape lies flat without wrinkles, and rub the entire strip to generate heat and set the glue.
Method B: Carpal Tunnel/Tendon Relief
A decompression application is used for localized pain relief, such as for carpal tunnel or tendon issues on the palm side of the wrist. Start by cutting a short I-strip (4 to 6 inches long) or preparing a Y-strip by cutting one end down the middle. This technique aims to create a lifting effect on the skin over the area of discomfort.
With the wrist in a neutral position, apply the anchor of the strip with no tension just proximal to the wrist crease on the forearm. For an I-strip, tear the backing in the middle and apply a very light tension (10% to 25%) directly over the point of pain. For a Y-strip, apply the two tails with minimal stretch, diverging slightly to bracket the area of pain, and finish both ends with zero tension. Rub the tape thoroughly to promote the skin-lifting effect.
Duration of Wear and Safe Removal
Kinesiology tape is designed to be worn for several days, typically three to five days before replacement is necessary. Because the tape is water-resistant, it can be worn safely in the shower, but it should be patted dry afterward rather than rubbed vigorously, which can loosen the edges. If the tape begins to peel significantly or causes discomfort, it should be removed sooner.
Remove the tape immediately if you notice any signs of skin irritation, itching, numbness, or increased pain. To minimize the risk of skin damage, soak the tape with warm water or apply oil to the edges to help dissolve the adhesive. Peel the tape off slowly and gently, pulling it back over itself in the direction of hair growth while pressing down on the skin behind the tape.