Sports Tape

Ankle support (e.g., basketball, volleyball)

Start with a clean, dry foot. Apply basic tape under the arch of the foot and wrap it around the ankle to ensure firm, but not tight, tension is maintained during lateral movements.

Knee stabilization (e.g., running, soccer)

Start with the knee slightly bent. Tie a basic band just below the kneecap and then crisscross the band around the knee to create an "X" shape to stabilize the knee medially and laterally without limiting range of motion.

Wrist support (e.g., tennis, golf)

Place the wrist in a neutral position. Wrap the anchor strap around the wrist first and then diagonally around the wrist joint to provide support during repetitive movements such as swinging or gripping.

Shoulder stabilization (e.g., swimming, weightlifting)

Begin by putting the shoulder in a relaxed position. Use an anchor strap near the shoulder joint and then form a figure-eight loop around the shoulder that crosses back and forth to stabilize the shoulder joint during high lifting movements.

Compress the elbow (e.g., baseball, racquetball)

Keep the elbow slightly flexed. Start with an anchor bar above or below the elbow joint, then wrap overlapping anchor bars around the forearm and upper arm to provide compression and support without limiting flexibility.

Finger or thumb protection (e.g., football, basketball)

Apply a small piece of anchor tape to the base of the finger, then spiral the tape around the joint to ensure enough mobility for gripping while providing support to prevent hyperextension or spraining.