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A note before you start: this one is much easier with a second person. The application below runs from the back of the hand, along the forearm, to the elbow — and it is filmed with someone else applying it, because holding the arm straight while laying a long strip along your own forearm is genuinely awkward. If you are on your own, the wrist application covers a shorter strip you can manage single-handed.
Before you start
- Cut the strip first — see how to cut kinesiology tape, and round every corner.
- Clean, dry skin. No lotion or oil.
- Rest the arm out straight, palm down, relaxed. Do not tense it.
Step 1 — Anchor at the hand
The strip starts on the back of the hand. This end goes down with no stretch at all.
Step 2 — Lay it along the forearm
With the arm out straight, run the strip up the back of the forearm. Light tension through the middle only — the strip should follow the arm rather than being pulled tight along it.
Step 3 — Smooth as you go
Press the tape down progressively rather than laying the whole length and then flattening it. Working in sections keeps it from bunching.
Step 4 — Continue to the elbow
Bring the strip up towards the elbow and lay the final section down with no stretch. That last few centimetres is the anchor and it must be tension-free or it will lift.
Step 5 — Finished
The finished application, with the elbow bent. Rub firmly along the whole strip to warm the adhesive, then leave it twenty to thirty minutes before training or showering.
Common questions
Can I do this on my own?
You can, but it is fiddly. Keeping the arm straight and relaxed while laying a long strip along your own forearm is the hard part — a second pair of hands makes it considerably easier and neater. That is why we filmed it that way rather than pretending otherwise.
How tight should it be?
Not tight. Both ends go down with no stretch. If your hand tingles, feels cold or changes colour, take it off and reapply with less tension.
Will it stay on through training?
Proworks tape is water resistant and normally stays put through sweat and showers. The elbow bends and straightens constantly, so rounding the corners matters more here than almost anywhere else.
How do I take it off?
Slowly, in the direction of hair growth, with the skin warm and damp. More on removal.
Where to go next
- Taping the wrist — the self-applied option
- How to cut kinesiology tape
- Wear time, showering and removal
- What is kinesiology tape?
- Proworks Kinesiology Tape — uncut 5m roll, 14 colours
This tape is a support product, not medical advice. If your pain is severe, followed an injury, or is not settling, speak to a qualified healthcare professional. Do not apply tape to broken, irritated or infected skin.