# Sports Taping Guide: The 5 Types Every Athlete Should Know

- Link: https://pillarsports.com/types-of-taping/
- Published: 2025-06-27T08:15:00+08:00
- Author: PSL Media Team

Last updated on: August 25, 2026

Sports taping — also called athletic taping — is one of the most effective tools
physios, coaches, and athletes use to prevent injury and play through contact.

We’ve put together a YouTube playlist featuring some unscripted, raw, live footage
of rugby players recording their pre-match routines!

 * [Right Collar Bone Cushioning](https://www.youtube.com/shorts/KIUTSABa7dw)
 * [Left Ankle](https://www.youtube.com/shorts/PH9jCLAKJqo)
 * [Left MCL](https://www.youtube.com/shorts/OWd1abthR4w)
 * [Right Bicep Cushioning](https://www.youtube.com/shorts/PxjFQqrB1NE)
 * [Right Medial and Lateral Knee](https://www.youtube.com/shorts/-W_2cS_m7OI)

[Browse the full palylist here](https://www.youtube.com/playlist?list=PLK9Np6xnDYbQ)

## Why Knowing the Types of Taping Matters

Whether you call it sports taping, athletic taping, or strapping — knowing the right
technique makes the difference between playing through an injury and sitting on 
the sidelines.

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**.](https://www.physio-pedia.com/Taping?)

## Ankle Sports Taping – First Line of Defense

**Goal:** Prevent inversion (rolling inward) or eversion (rolling outward) sprains.
**
Tape Needed:** **[Rigid Tape](https://pillarsports.com/product/rigid-tape/)** | 
[**EAB**](https://pillarsports.com/product-tag/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 using Rigid Tape](https://pillarsports.com/how-to-sports-tape-an-ankle/)**

![Ankle taping technique using rigid tape](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw
==)

## Knee Taping – Patella Control Without Bulk

**Goal:** Centre the patella, ease MCL tension, and stabilise explosive jumps or
pivots.
**Tape Needed:** **[Rigid Tape](https://pillarsports.com/product/rigid-tape/)**
| [**EAB**](https://pillarsports.com/product-tag/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](https://pillarsports.com/tape-series-part-2-knee-strapping-mcl/)**
for step-by-step footage.

![Knee Taping being used on the field](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw
==)

## Shoulder Taping – Keep the Ball in the Socket

**Goal:** Reduce risk of anterior dislocation and maintain overhead range.
**Tape
Needed:** **[Rigid Tape](https://pillarsports.com/product/rigid-tape/)** | [**EAB**](https://pillarsports.com/product-tag/eab/)
| [**Fix-It under-wrap**](https://pillarsports.com/product/hypoallergenic-fix-it/)

 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](https://pillarsports.com/tape-series-part-3-shoulder-strapping/)**

![Athlete Shoulder Taping](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw
==)

## Wrist Taping – Grip Strength, Zero Wobble

**Goal:** Stabilise hyperextension in volleyball, basketball, or Olympic lifts.
**
Tape Needed:** **[Fix-It under-wrap](https://pillarsports.com/product/hypoallergenic-fix-it/)**
| **[Rigid Tape](https://pillarsports.com/product/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**

![Wrist Taping before playing on field](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw
==)

## 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](https://pillarsports.com/product/rigid-tape/)** | 
[**EAB**](https://pillarsports.com/product-tag/eab/) | **[Fix-It](https://pillarsports.com/product/hypoallergenic-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](https://pillarsports.com/elbow-strapping-tape-series-part-4/)**

![Elbow Strapping before playing on field](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw
==)

## Choosing the Right Sports Tape – At-a-Glance

| Tape Type | Best Use | Key Benefit | 
| **Rigid** | High-force joints (ankle, shoulder) | Zero stretch = maximum stability | 
| **Elastic Adhesive Bandage** | Muscle support, dynamic joints | Moderate stretch, breathable | 
| **Hypoallergenic Fix-It** | Under-wrap for any tape job | Prevents irritation, easy removal |

## 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](https://pillarsports.com/product/rigid-tape/)**, **
[EAB](https://pillarsports.com/product-tag/eab/)**, **[cohesive](https://pillarsports.com/product/compression-bundle/)**,
and **[kinesiology](https://pillarsports.com/product/raging-panda-kinesiology-tape/)**—
in one place. **[Shop the full Pillar Sports tape range →](https://pillarsports.com/sports-tape/)**.

Sources

 * [**Jain P. _Dynamic Taping on Endurance & Pain in Low-Back Athletes._**](https://pubmed.ncbi.nlm.nih.gov/32991582/)
 * [**Physiopedia. “Taping” resource page.**](https://www.physio-pedia.com/Taping)