Sports Taping – Wrist

Following our guide on Finger Taping, we’re looking at the wrist—a common site for injury, especially when the joint is pushed backward (hyperextended) beyond its limit.

Proper taping provides a “limit” to this movement, protecting the ligaments while keeping your grip functional. We recommend using a 38mm rigid tape for optimal support.

Step 1 – Set the Anchor

1. Start the tape at the side of the wrist.
2. Pull the tape firmly across the top of the wrist to create a secure anchor. This initial tension is what provides the necessary support for the joint.

Step 2 – Mind the Underside (Crucial Safety)

1. As you wrap the tape under the wrist, reduce the tension.
2. The underside of your wrist houses vital nerves and veins. Applying too much pressure here can restrict blood circulation or cause tingling in your fingers. The tape should feel light against the skin in this area.

Step 3 – Complete the Wrap

1. Bring the tape back over to the top of the wrist.
2. Just as in Step 1, increase the tension again as you cross the top to finish the wrap. This “tight-top, loose-bottom” technique ensures stability without discomfort.

Step 4 – Perform a Tension Check

1. Look closely at the skin just above the edge of the tape. If the skin looks puckered or bunched, the tape is too tight.

Step 5 – The “Dip” Tes

1. You should notice that the skin “dips” in significantly less on the underside of the wrist compared to the top, confirming the tension is correctly distributed.

Step 6 – Final Function Test

1. Lastly, ensure the taping is functional. You should still be able to flex your wrist slightly. If your hand feels cold, numb, or turns a blueish hue, remove the tape immediately and reapply with less tension.

 

Sports taping is merely a support.

Taping can be a helpful way to support the wrist and prevent excessive movements such as hyperextension, especially after a minor strain. By providing external support, the tape helps reduce stress on injured ligaments or muscles during activity.

However, taping should only be viewed as a temporary support, not a permanent solution. It does not correct the underlying cause of the problem.

For long-term recovery, proper strengthening and rehabilitation are essential. Building strength and stability around the wrist allows you to return safely to the activities you enjoy. Over time, the goal is to gradually reduce reliance on the tape as the wrist becomes stronger and more stable.

If you find that you need taping every time you exercise, it may be a sign that the underlying issue has not yet been addressed. A targeted physiotherapy program can help identify and correct the cause of the instability so that you can move confidently without external support.

Find out more about elbow or wrist pain relief and how Core Concepts Physiotherapy Singapore can help resolve pain.