DIY Athletic Tape Techniques: Taping for Common Sports Injuries


Nowadays, injuries are an unfortunate reality that many people face. Whether you are an athlete or someone who enjoys sports, dealing with common injuries like sprain, strain, or joint instability can be a significant setback. However, many tools are used in sports industries to prevent and recover injuries.

This blog post will explain DIY athletic tape techniques for common sports injuries and how this tape helps you recover and perform.

Athletic Tape

Athletic tape is made from a combination of cotton and adhesive materials. Many athletes have trusted it and its primary function includes providing support, reducing pain, and preventing further injuries to the affected areas. When applied correctly, the athletic tape can be a game-changer in your journey to recovery.

Here is How it works:-

Support – athletic tape is designed to support injured areas. It can help limit excessive movement, reducing the risk of injury.

Pain reduction – the compression provided by the tape can help reduce pain swelling and improve blood circulation.

Injury prevention – even when injured, athletic tape can be used as a preventive measure to support joints and muscles, decreasing the risk of injuries during physical activity.

Let’s dive into some DIY athletic tape techniques for common sports injuries.

Ankle Sprains

Ankle sprains – most prevalent sports injuries. To provide support and reduce the risk of re-injury, consider the following taping technique:

Materials Needed:

  • Athletic tape
  • Pre-wrap or under wrap (optional for skin protection)


  1. Start by wrapping the under wrap around your ankle to protect your skin if desired.
  2. Begin on the inside of your ankle, just above the arch, and wrap the tape diagonally across the top of your foot, making a figure-eight pattern around your heel.
  3. Continue wrapping, covering the ankle joint, and finishing on the outer side of your ankle.
  4. Make sure the tape is not too tight to avoid cutting off circulation.
  5. Secure the ends of the tape with an additional strip to keep it in place.

Knee Support for Patellar Tendonitis

Patellar tendonitis, often called “jumper’s knee,” is a common ailment among athletes who engage in activities requiring frequent jumping. To alleviate pain and offer support, try this taping technique:

Materials Needed:

  • Athletic tape
  • Pre-wrap or under wrap (optional)


  1. If desired, wrap the tape around your knee for skin protection.
  2. Start just below the kneecap and anchor the tape.
  3. Wrap the tape around your leg in a spiral pattern, going upwards towards your thigh.
  4. Make sure to overlap each layer slightly, providing even compression.
  5. Finish by anchoring the tape just below the kneecap.

Wrist strains

Wrist strain can occur in various sports, especially repetitive wrist movements like tennis or golf. To support your wrist and promote healing, try this taping method :

Materials Needed:

  • Athletic tape


  1. Begin with your wrist in a neutral position, neither flexed or extended.
  2. Apply a strip of athletic tape across the back of your hand, starting just above your wrist and extending to the base of your fingers.
  3. Create additional strips to encircle your wrist, overlapping each strip slightly until your wrist feels adequately supported.
  4. Secure the ends of the tape.

While these DIY athletic tape techniques can be helpful for common sports injuries, it’s essential to remember that taping is not a substitute for proper medical treatment. If you have a severe injury or pain, consult a professional for a comprehensive assessment and treatment plan.

Additionally, it’s crucial to learn proper taping techniques to maximize the benefits of athletic tape and minimize the risk of improper application. Consider seeking guidance from a sports therapist or trainer to ensure you’re using athletic tape effectively.

Athletic tape is a tool that can help in preventing and recovering common sports injuries. By learning these DIY taping techniques, you can take an active role in your well-being, allowing you to return to the activities you love faster and more confidently.

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