The Climber’s Guide to H-Taping (Protect Your Pulleys)

Last updated on: February 23, 2026

If you are a climber, you know the sound. The sickening “pop” followed by immediate regret.

Pulley injuries (specifically to the A2 and A4 pulleys) are the most common traumatic injuries in rock climbing and bouldering. They happen when the force of a crimp causes the flexor tendon to bowstring away from the bone, tearing the ligament that holds it in place.

While rest is the only true cure for a rupture, H-Taping is widely considered the gold standard for supporting a healing pulley while you transition back to the wall.

In this guide, we’ll look at the H-Taping climbing method, why it works better than a simple loop, and how to do it correctly.

H-Taping Climbing: Why This Shape?

For years, climbers just wrapped tape in a circle around their finger (circumferential taping). However, research cited by physical therapists suggests that simple circles might not provide enough mechanical support to the pulley system.

This method isn’t just climbing folklore; it is backed by biomechanical data. We draw our protocols from the experts at Grassroots Physical Therapy and the landmark 2007 study by Dr. Isabelle Schöffl, which demonstrated that H-taping significantly reduces “tendon-bone distance” (bowstringing) more effectively than standard circular taping.

By creating a “bridge” of tape over the knuckle (PIP joint), you apply tension to both the proximal and middle phalanx bones simultaneously.

The Benefits:

• Force Distribution: It transfers the load away from the injured pulley.
• Tendon Compression: It physically pushes the tendon closer to the bone, reducing the “bowstring” effect that causes pain.
• Mobility: Because the tape crosses around the knuckle rather than over it, you maintain better range of motion than with bulky “X-taping.”

The H-Taping Method (Step-by-Step)

Based on the standard protocol used by climbing physios.

What You Need: You don’t need special thin climbing tape for this. In fact, a wider roll is better. We recommend Pillar Sports 25mm Rigid Tape because you need to customize the width of the “legs” of the H.

Preparation: Clean your hands. Chalk and grease prevent adhesion.

Here’s a step-by-step guide on how to apply an H-tape for pulley injuries, as demonstrated in the video:

1. Prepare the tape: Take a piece of tape about 8 centimeters long and about an inch wide (0:46).
2. Create the “H” shape: Tear the tape from both sides up to the middle so it forms an “H” or “X” shape (0:53-1:03).
3. Position the tape: Place the “X” part of the tape directly onto the finger joint (1:16-1:22).
4. Tighten distant straps: Pull the distant straps of the tape tight. You can make these a bit tighter than the other strips (1:22-1:29).
5. Flex the finger: Bend your finger at about a 60-degree angle (1:31-1:41).
6. Flex proximal strips: While keeping the finger flexed, also flex the proximal strips of the tape (1:41-1:45).
7. Cover with circulation crosswise: Cover the applied H-tape with another circulation of tape wrapped crosswise. This helps secure the tape and prevents edges from lifting (1:51-1:59).

It’s important to apply the tape while your finger is in flexion (2:10-2:19), as this helps bring the pressure to the A3 pulley.

The Result: You should see the “bridge” sitting on your knuckle, while the legs tightly compress the segments above and below it. This acts as an external pulley system.

Why 25mm Tape is the Climber’s Secret Weapon

Many climbers waste money on pre-cut 8mm strips. The problem? You can’t make a true H-Tape with pre-cut strips because you need that solid connected bridge in the center.

With Pillar Sports 25mm Rigid Tape, you have the perfect width to create the bridge and the split legs in one single piece. It is the most versatile roll in your crag bag.

Shop Climbing Tape Essentials

Sources:

1. https://www.grassrootsphysicaltherapy.com/physical-therapy-treatment/2018/9/12/pulley-taping-why-the-h-tape-method
2. https://pubmed.ncbi.nlm.nih.gov/17585178/