Taping for Wrist Pain: Easy and Effective Techniques for Everyone

The wrist is one of the most commonly injured joints, especially in Judo and martial arts. Whether it’s from falling, gripping, or repeated stress, a sore wrist can slow you down. This simple guide introduces two taping methods: one for full support, and one that helps you keep moving while still protecting your wrist.

 

Figure-Eight Taping (Bakusui-tai)

This method fully supports the wrist using a figure-eight wrap.

How to do it:

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• Start with a circular anchor around the wrist.

• Wrap the tape in a figure-eight pattern around the wrist and hand.

• Repeat a few times until movement is restricted.

 

When to use it:

• Great for sprains and general wrist pain.

• Best when you need rest—not ideal for active sports since it limits movement.

 

Performance Taping for Athletes

If you want pain relief but still need to move, this modified taping method is perfect.

How to do it:

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• Wrap tape around the lower forearm bones (radius and ulna) near the wrist joint (DRUJ).

• Do not tape over the wrist itself—keep it free.

• Add a second wrap slightly higher for stability.

• Check for comfort and mobility.
   

When to use it:

• For pain from overuse or cartilage problems like TFCC injuries.

• Ideal for Judo or any sport where wrist movement is essential.

 

What is TFCC?

TFCC (Triangular Fibrocartilage Complex) is cartilage on the pinky side of your wrist. It stabilizes and cushions the joint.
Injuries here can happen from impact, twisting, or falling.

Common symptoms:

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• Pain on the outside of the wrist

• Weakness or a clicking feeling

• Loss of grip strength

 

Taping around the DRUJ helps take pressure off the TFCC, easing pain while keeping you active.

 

Why Taping Works

• Pain Relief: Eases stress on the joint and helps it heal.

• Support: Prevents further injury, especially during sports.

• Keeps You Moving: The athlete-friendly method protects without limiting function.

 

Tips for Judoka

If you do Judo, your wrists work hard during throws and breakfalls. Try this taping before practice to stay safe. With the right taping, you can train longer, recover faster, and perform better.