Self-taping your thumb can be an effective way to support and stabilise the joint, particularly if you are recovering from an injury like a sprain, managing joint pain, or preventing overuse during activities. Proper technique is crucial to ensure the tape provides support without restricting blood flow or causing discomfort.
Materials Needed:
- Athletic tape: Rigid or elastic tape, 2.5–3.8 cm wide.
- Underwrap (optional): To protect sensitive skin.
- Scissors: To cut the tape for a precise fit.
Demonstration
Step-by -Step Taping Instructions:
- Preparation:
- Wash and dry your hands to remove oils or dirt.
- If using underwrap, apply it first to protect your skin.
- Positioning:
- Relax your hand, keeping your thumb in a neutral position (slightly extended and not fully bent).
- Anchor the Tape:
- Start with a strip of tape around your wrist, avoiding excessive tightness. This creates the base for the support.
- Support the Thumb Joint:
- Do your best to hold the hand in a position similar to that when holding a glass/can.
- Cut a strip of tape approximately 15–20 cm long.
- Secure one end of the tape to the anchor at your wrist.
- Wrap the tape diagonally across the base of your thumb, crossing the joint where it needs support.
- Create a Figure-8 Pattern:
- Bring the tape around the back of your thumb, looping it in a figure-8 motion.
- Anchor the tape back onto the wrist. Repeat this process 1–2 times for added stability.
- Reinforce the Joint:
- Add another layer of tape directly over the thumb joint if needed, ensuring it is snug but not too tight.
- Check and Adjust:
- Ensure the tape feels secure but allows you to move your thumb slightly.
- Check for signs of restricted blood flow, such as numbness or tingling, and loosen the tape if needed.
Treatment and Support Options
- Rest and Protection: Avoid activities that strain the thumb while recovering.
- Physiotherapy: Strengthening and mobility exercises can complement taping to restore function.
- Thumb braces: For prolonged support, a thumb brace may be an alternative.
- Anti-inflammatory treatments: Ice or over-the-counter medication may reduce swelling and pain.
- Gradual return to activity: Use taping as a transitional support as you resume normal activities.
This information is provided for education purposes only. Always consult your physiotherapist or other health professional.