The 5 Essential Types of Taping Every Athlete Should Know

Why Knowing the Types of Taping Matters

Sports taping has evolved far beyond the single roll of “athletic tape” kept at the bottom of a kit bag. Today’s physios, trainers, and self-taping athletes choose from distinct types of taping, each engineered for a specific biomechanical demand, injury stage, or performance boost. Pick the wrong tape and you might cut off circulation—or worse, leave the joint unsupported when you need it most. Pick the right one and you gain stability, proprioception, and confidence to push harder for longer.

Before we dive into practical strapping techniques, it helps to grasp the science. Rigid tape physically limits unwanted motion, elastic adhesive bandage (EAB) provides dynamic support that still allows muscle expansion, while hypoallergenic under-wrap—often called “Fix-It”—protects sensitive skin on heavy-sweat game days. If you want a deeper primer on how each material behaves under load, Physiopedia offers an excellent overview of taping theory and applications.

Ankle Taping – First Line of Defense

Goal: Prevent inversion (rolling inward) or eversion (rolling outward) sprains.
Tape Needed: Rigid Tape | EAB

1. Anchor a stirrup strip from medial to lateral malleolus and lock it under the foot.
2. Apply two figure-eight loops for 360° capsule support.
3. Finish with heel-lock strips, then check capillary refill at the toes.

Deep-dive video: Watch our full ankle-strapping demo

Knee Taping – Patella Control Without Bulk

Goal: Centre the patella, ease MCL tension, and stabilise explosive jumps or pivots.
Tape Needed: Rigid Tape | EAB

1. Lay a non-stretch anchor just below the tibial tuberosity.
2. Cross two diagonal “X” strips over the kneecap.
3. Secure with a circumferential wrap to prevent edge lift.

Need more detail? See knee taping techniques for step-by-step footage.

Shoulder Taping – Keep the Ball in the Socket

Goal: Reduce risk of anterior dislocation and maintain overhead range.
Tape Needed: Rigid Tape | EAB | Fix-It under-wrap

1. Apply a horizontal chest anchor at nipple line.
2. Run diagonal strips from posterior scapula over the AC joint to the sternum.
3. Layer secondary diagonals to build a lattice without limiting rib expansion.

Video tutorial: Shoulder strapping explained

Wrist Taping – Grip Strength, Zero Wobble

Goal: Stabilise hyperextension in volleyball, basketball, or Olympic lifts.
Tape Needed: Fix-It under-wrap | Rigid Tape

1. Start with a comfortable under-wrap to protect skin.
2. Create a firm figure-eight across the palm and wrist.
3. Finish with a half-width lock strip; re-test grip and circulation.

Thumb-hyperextension variant: See our wrist guide

Elbow Taping – Out-Swing Tennis or Golfer’s Elbow

Goal: Off-load the common flexor/extensor origins and cut pain during swing.
Tape Needed: Rigid Tape | EAB | Fix-It

1. Place a four-inch anchor on the proximal forearm.
2. Add parallel tension strips on each side of the joint line.
3. Wrap a mild-compression band; check elbow flexion at 90°.

Full walk-through: Elbow taping video

Choosing the Right Tape – At-a-Glance

Safety & Skin Care Essentials

Incorrect tension can choke circulation, while sloppy prep can invite blisters or tape-burn. Trim excess hair, wipe away sweat or lotions, and always use under-wrap if the athlete has sensitive skin. After application, perform a two-second blanch test: press the nail bed until pale, release, and ensure colour returns in under two seconds.

Delayed refill?

Loosen immediately. Unsure which taping types or tension levels suit your injury? Book a session with a certified physiotherapist before game day.

Ready to Tape Like a Pro?

Grab pro-grade rolls—rigid, EAB, cohesive, and kinesiology—in one place. Shop the full Pillar Sports tape range → We dispatch HK-wide within 48 hours with door to door delivery, plus free shipping on orders over HK $1000.

References

• Jain P. Dynamic Taping on Endurance & Pain in Low-Back Athletes.
• Physiopedia. “Taping” resource page.