Tape or support: What should you choose for your ankle, knee, elbow, and wrist?
Comparing tape and braces for ankles, knees, elbows, and wrists. Research, costs, and when each solution works best.
Tape is best suited for acute injuries, short sessions, and sports where rigid supports are not allowed. A good brace is better when you need something that works for everyday use, over time, and without time-consuming re-taping every day. Research shows that both can be effective, but they solve different problems. In this guide, we look at the ankle, knee, elbow, and wrist, and calculate the actual cost of tape over an entire year.
Last updated: May 7, 2026. Written by the Wear'N'Go editorial team. Professional basis from published patient information on NHI.no, Helsebiblioteket, and Store Medisinske Leksikon, as well as international systematic reviews (Cochrane, PubMed).
Knee pain when descending a mountain, an elbow aching after a padel/tennis match or frisbee golf round, a wrist giving out during strength training, or an ankle you've taped before every session for the past year? Knee support provides compression and lateral stabilization for meniscus injuries, wear and tear, and runner's knee. Elbow support relieves tennis and golfer's elbow. Wrist support provides security in everyday life and during lifting. For the ankle, there are two different tools: Ankle support provides passive support in everyday life, while the Ankle Trainer is an active ankle trainer that trains the muscles as you walk. This guide explains when tape wins, when support wins, and what it costs you to choose incorrectly.
Briefly summarized
• If you use tape 2–3 times a week, the annual cost quickly becomes 2,000–6,500 kroner.
• A Wear'N'Go brace is a one-time expense of 399 to 599 kroner.
• For acute injuries, short competitions, and sports where braces are prohibited, tape wins.
• For everyday use, rehabilitation, and prevention, a brace usually wins.
Contents
• What is taping, and when does it work?
• What does it cost to tape for a year?
• Tape and support for the knee
• Tape and support for the elbow
• Tape and support for the wrist
• Tape and support for the ankle
• Comparison: Wear'N'Go solutions vs. tape
• When should you still choose tape?
• Sources
Choose the right support for your body
Start with the body part that bothers you most.
Knee pain in the mountains, while running, or during strength training? See Knee Support
Aching elbow after racket sports, lifting, or climbing? See Elbow Support
Weak or painful wrists during training and at work? See Wrist Support
Unstable ankle after a sprain? See Ankle Support
Do you need ankle rehabilitation and training? See Ankle Trainer Ankle Trainer or our ankle package
What is taping, and when does it work?
Tape is useful, but often for shorter periods than many people realize.
In Norwegian pharmacies and sports stores, there are two main types of tape. Kinesiology tape (also called kinesio tape) is an elastic cotton tape designed to mimic the movement of the skin and provide light proprioceptive feedback to the underlying muscles. Sports tape (or rigid athletic tape) is an inelastic tape designed to restrict movement in a joint. Both are primarily used on the ankle, knee, elbow, and wrist.
In the acute phase after an injury, especially during the first 24 to 72 hours, tape plays a real role. Swelling changes from hour to hour, and the tape can be adjusted from session to session. On the sidelines of a match, an athlete can be taped up in a minute and be ready to go again. In some sports, including competitive gymnastics under FIG regulations, rigid bandages are actually prohibited during competition, while tape is the only permissible alternative.
Research is more nuanced than marketing. NHI.no writes about the knee that "research results vary", and a Cochrane review from 2012 concludes that the evidence for patellar taping is of low quality and insufficient to draw conclusions. For tennis elbow, however, a systematic review from 2024 provides clearer support for kinesio tape on pain and grip strength. The picture is not black and white. Tape can work. It's just not always the best choice for the purpose you're using it for.
When tape becomes a problem
For everyday use, long-term rehabilitation, and prevention, tape's weaknesses become apparent. Four reasons are consistently cited by users who say they are tired of the routine.
Costs accumulate over time. A roll of kinesio tape in Norway costs between 95 and 260 kroner. That sounds like little, until you have to do it every day for several weeks. We'll calculate the price in the next section.
Tape doesn't train muscles. Tape provides passive support or "proprioceptive signaling," but muscle activity does not significantly increase. This is part of the explanation why a previous injury is the most important risk factor for new sprains and injuries. The body doesn't get stronger by being held still.
Correct application requires practice. A physiotherapist tapes a knee correctly in a short amount of time. A person taping themselves at home, and changing the roll every other week, often ends up with taping that is neither tight enough nor positioned quite correctly.
A daily ritual many stop doing. Research on rehabilitation shows that adherence to self-training after an injury is very low. A daily tape change has the same problem. When the pain subsides, the routine slips, and one is left without either tape or a plan B.
What does it cost to tape for a year?
We checked prices from three major Norwegian retailers on May 7, 2026. Boots sells a roll of kinesiology tape (5 cm × 5 m) for 94.90 kroner. Vitusapotek sells Norgesplaster in the same size for 259.90 kroner. XXL and Apotek 1 are somewhere in between.
A standard 5-meter roll provides four to five tapings of a knee, elbow, or wrist. The calculation then becomes:
Annual tape cost in Norway (estimate)
Daily kinesio tape (new taping every day, approx. 75 rolls per year): 7,100 to 19,500 kroner.
Moderate use (2 to 3 tapings per week, approx. 30 rolls): 4,500 kroner.
Active athlete with rigid sports tape (3 sessions per week, lower price per roll, higher consumption): 2,500 to 5,000 kroner.
Wear'N'Go support: 399 to 599 kroner. One-time purchase.
A Wear'N'Go Knee Support costs 599 kroner. That's about the same as four rolls of premium kinesio tape, or three weeks of daily tape. After those three weeks, the support still has years left in it, while the tape is gone.
The figures above assume you are taping one body part. If you tape two (knee and ankle, or elbow and wrist), the cost doubles. It is at this point that many customers decide to make a change.
Tape and support for the knee
Knee support provides compression and lateral stabilization and can be used every day.
The knee pays the price for how you load it. Active Norwegians notice it most clearly when descending from the mountains, after a long run, or during heavy exercises in the gym, where the kneecap and surrounding structures are continuously stressed. It is also the body part people tape the most, and the research picture is the most varied.
NHI describes patellofemoral pain syndrome (also known as runner's knee) as pain in and around the kneecap, and notes that both knee tape and support bandages have uncertain documented effects. The Cochrane review from 2012 found insufficient evidence to support patellar taping as a standalone treatment. A more recent meta-analysis from 2024, based on 14 studies, found a small short-term pain reduction with kinesio tape (average difference 1.54 points on a 10-point pain scale, statistically significant), but no improvement in knee function.
The knee is stressed differently in various sports. In running, runner's knee and pain on the outside of the knee (often called iliotibial band syndrome) dominate. In football and handball, it affects the anterior cruciate ligament and lateral structures. Norwegian research from the Oslo Sports Trauma Research Center shows that structured neuromuscular training programs reduce ankle and knee injuries in youth handball by 28 to 80 percent. These programs do not use taping as a primary tool. In mountain terrain, it is primarily the kneecap that protests on the way down, and during strength training, compression and lateral stabilization around the knee are what people miss during squats and lunges.
Tape is best suited for the knee when you need short-term pain relief during a specific session, for example, patellar tape during a run to complete the program. As part of a larger rehabilitation program along with exercises, tape can contribute positively. As a standalone solution, the evidence is thin.
Knee support is smarter when the pain lasts for more than a few days or weeks, when the knee feels unstable during activity, when you want to prevent recurring strain, and when you want something that helps you throughout the day without having to be applied multiple times. Wear'N'Go Knee Support provides compression, lateral stabilization with carbon metal springs on both sides, and a silicone pad at the kneecap in one product.
"Used this after a ligament injury in the knee which caused instability and insecurity when walking and moving. It was significantly better than other similar products and is highly recommended!"
Ingrid, customer about Wear'N'Go Knee Support
"Usually spend a lot of time in the mountains but have been cautious lately due to pain on the descent. Bought this and feel it has helped a lot. Go up without but wear it on both knees on the way down and feel much safer."
Malin, customer about Wear'N'Go Knee Support
For sport-specific choices, we have a separate guide to knee support for padel, running, and mountain hiking. After surgery or with a clear ligament injury, we have a more in-depth article on knee support for meniscus injury, ligament injury, and surgery.
Suitable for those with knee pain in everyday life and during exercise: See Knee Support here
Tape and support for the elbow
Elbow support relieves tendon attachments throughout the day, not just during the session itself.
It's often not during the racket session that the elbow is worst, but when you lift your coffee cup the next day. Tennis elbow and golfer's elbow build up gradually, and this type of chronic overuse has the clearest research picture of all the body parts we're reviewing here.
For tennis elbow (lateral epicondylitis), a systematic review and meta-analysis from 2024, based on 11 studies and 562 patients, shows that kinesio tape provides significant improvement in pain, grip strength, and function compared to control. A large randomized controlled trial (RCT) published in 2024 directly compared kinesio tape, counterforce brace for tennis elbow, and corticosteroid injection. The conclusion was that all three were equivalent in terms of patient-reported improvement and tendon thickness. The choice is guided by patient preference, price, and availability.
NHI summarizes the same in plain Norwegian: "The use of an elbow support bandage can be helpful while sleeping and during daytime strains", and also that "athletes may benefit from taping". It's about when and how you use it. Tape is a session-specific tool. A support is for everyday use during and between sessions.
The sport determines the nature of the problem. Tennis and padel overload the extensor tendons on the outside of the elbow, which is known as tennis elbow. Golf often affects the inside, golfer's elbow, through strain on the flexor tendons. Climbing causes chronic overuse further down towards the forearm. Weightlifting and CrossFit stress elbow tendons during bench press, push press, and dips.
Tape is best suited for the elbow during the sport itself. Tape allows you to vary grip pressure freely and can be applied during breaks between sets. Elbow support is smarter for everyday life, at work, during strength training, and as prevention between the toughest sessions. Wear'N'Go Elbow Support provides controlled compression over the tendon attachments and can be worn all day without needing reapplication, and is FDA-approved.
"I struggle with a lot of elbow pain both in everyday life and during training. I feel that this product helps a lot with the pain and allows me to both lift weights and play padel without pain."
Anders, customer review of Wear'N'Go Elbow Support
For complementary reading on elbow and upper body strain, we have a separate article on compression sleeves for arms and legs.
Suitable for those with daily elbow pain and during activity: See Elbow Support here
Tape and support for the wrist
The wrist support provides support when you need it, both in everyday life and during workouts.
The wrist often gives away in small movements: typing on a keyboard, a heavy lift, a front squat grip, or turning a doorknob. It is the body part where NHI is clearest in its recommendation. For carpal tunnel syndrome, NHI writes: "For mild to moderate symptoms, one will first try relief with the use of an orthosis (splint) at night and possibly also for parts of the day." Tape is not mentioned as a first choice.
For other wrist ailments, there is evidence on both sides. A study published in Clinical Rheumatology in 2018 compared Kinesio tape with a splint for carpal tunnel syndrome and found that Kinesio tape was not inferior to a splint in terms of pain and function, and that adherence was better because the tape does not restrict daily activities. A systematic review from 2023 nuanced this: Kinesio tape has a strong effect on distal sensory latency (a nerve measure), but a weak effect on pain and function.
The sport, again, affects the form. Weightlifting and CrossFit involve wrist hyperextension during front squats, push presses, and snatches. Climbing strains the ulnar side of the wrist, an area known as the TFCC, especially when bouldering and on campus boards. Gymnastics requires reliable stability during jumps and landings. At work, repetitive strains such as mice, keyboards, and tools drive carpal tunnel symptoms.
Tape is best suited for the wrist during a single session where you need stiffness for that specific workout, for example, a CrossFit session with heavy front squats, or in competitions where bandages are prohibited. Wrist support is smarter for everyday life, for regular training sessions, and especially if you have recurring pain or carpal tunnel symptoms. Wear'N'Go Wrist Support provides stable compression and is FDA-approved.
"Good wrist support. I use this at work every day."
Håvard, customer review of Wear'N'Go Wrist Support
"I've always had weak wrists, but it became a problem when I started playing padel. These give me good wrist support and mean I no longer have to decline invitations to play due to pain. I use them several times a week."
Anja, customer review of Wear'N'Go Wrist Support
Suitable for those with weak or painful wrists: See Wrist Support here
Tape and support for the ankle
For the ankle, there are two tools: Ankle Support provides passive support in everyday life. Ankle Trainer exercises the muscles while you walk.
The ankle is the body part we have written most about, and the topic gets its own article. Taping the ankle after a sprain provides short-term stabilization but does not train muscles or joint proprioception. Optimal rehabilitation requires more than 900 minutes of targeted training, according to Professor Per Morten Fredriksen in Fysioterapeuten. It is in this field that Wear'N'Go has a unique approach.
Wear'N'Go distinguishes between two tools for the ankle. Ankle Support provides passive support and compression in everyday life, FDA-approved. Ankle Trainer is a CE-marked ankle trainer with adjustable resistance that actually trains the ankle while you walk in everyday life, and was developed in collaboration with Professor Fredriksen. The two cover different needs, and they work together in a holistic rehabilitation process.
We thoroughly cover this in two separate articles: Taping the ankle after a sprain: does it actually help? and complete ankle support guide for 2026.
Suitable for those who have experienced a sprain or have recurring ankle problems: See Ankle Support here or see the combination package with Ankle Trainer.
Comparison: Wear'N'Go solutions vs. tape
| Application Area | Tape | Wear'N'Go Solution |
|---|---|---|
| Acute phase 0 to 72 hrs | Adapts to swelling, cheap per session | Used when swelling has stabilized |
| Everyday life and rehab | Requires regular new rolls | Stable support all day |
| Sport during competition |
targeted support for a short period |
Removed before sports where supports are prohibited |
| Daily cost | 20 to 60 kroner | None, after initial purchase |
| One-time purchase | Not applicable | 399 to 599 kroner |
| Trains muscles | No | Knee support, Elbow support, Wrist support, and Ankle support: passive support. Ankle Trainer: active ankle trainer (the only product that trains muscles) |
| Correct use | Tape often needs to be re-applied when the area of use or activity changes. | Adjusted once, can be used all day |
| Regulatory status | Not medical device | FDA-approved (supports). CE-marked (Ankle Trainer) |
When should you choose tape anyway?
We do not want anyone to read this as an argument against tape in all situations. There are specific cases where tape is the right choice.
Acute injury in the first hours. An elastic compression tape on a freshly sprained knee or wrist allows you to adjust the tightness hourly as the swelling subsides. A firm support works best once the swelling has stabilized somewhat.
Sports where bandages are regulated. Competitive gymnastics under FIG regulations, and some climbing federations, allow tape but not rigid bandages. In these situations, you do not have a real choice.
Specific clinical techniques during activity. Patellar tape during a run for short-term pain relief, allowing you to complete the session and return to structured rehabilitation. Taping of the elbow during a padel set. Taping of the wrist before a specific session with heavy lifts. These are session-specific tools.
While waiting for a support. If you have decided to switch to a support but are waiting for delivery, tape is a reasonable transitional solution. There is nothing wrong with using both for a short period.
For everything else, especially everyday use, long-term rehabilitation, and prevention, a good support usually wins.
Frequently Asked Questions
Does Kinesio tape help with tennis elbow?
Yes. The freshest systematic review from 2024, based on 11 studies and 562 patients, shows that Kinesio tape provides significant improvement in pain, grip strength, and function in tennis elbow. A large RCT in the same year, however, found that a counterforce brace, a cortisone injection, and Kinesio tape all provided comparable effects. The choice is then governed by price, user-friendliness, and whether you want something reusable.
Should I choose knee support or knee tape for running?
For long running programs and recurring pain, a knee support is more practical. Tape can help during one specific session to alleviate pain from runner's knee, but the evidence for long-term effect is weak. A knee support provides compression and lateral stabilization for every session.
Are sports tape and Kinesio tape the same?
No. Sports tape is rigid and inelastic, used to limit movement in a joint, typically on the ankle before a match. Kinesio tape is elastic, meant to mimic skin movement and provide proprioceptive feedback to the muscles underneath. They have different purposes and different applications.
What does research say about tape for ankle sprains?
Tape can stabilize the ankle short-term, but it does not train the muscles and joint proprioception that are weakened after a sprain. Optimal rehabilitation requires more than 900 minutes of active training, and this is best achieved through self-training in everyday life. We cover this thoroughly in the article on taping the ankle after a sprain.
Is it economically worthwhile to switch from tape to support?
For most, yes. A Wear'N'Go support costs between 399 and 599 kroner as a one-time purchase. Daily Kinesio tape costs from 2,500 to 19,500 kroner per year, depending on the quality you choose and where you buy it. Even with moderate use two to three times a week, the annual cost is several times higher than one support. If you tape two body parts, the tape cost doubles, while you can buy two different supports for a fraction of that amount.
How long does a roll of Kinesio tape last?
A standard 5 cm × 5 m roll provides four to five tapings of one knee, elbow, or wrist. With daily use, a roll lasts less than a week. This explains why the annual cost easily reaches 2,500 to 19,000 kroner with daily use.
Can I use Wear'N'Go supports during training?
Knee support, Elbow support, Wrist support, and Ankle support are designed for use during daily activity and during training. The Ankle Trainer is the only product in the range that should not be used during sports, running, or training. It is designed to train the ankle while you walk in everyday life.
Do I still need tape if I have a support?
Usually not. For acute phases in the first hours, or for specific sports where bandages are prohibited, you can still keep a roll in your bag. For daily use, a good support is both cheaper over time and easier to deal with.
Sources
1. NHI.no: Patellofemoral pain syndrome
2. NHI.no: Tennis elbow and golfer's elbow, treatment
3. NHI.no: Carpal tunnel syndrome, treatment
4. Store Medisinske Leksikon: Patellofemoral pain syndrome
5. Store Medisinske Leksikon: Epicondylitis
13. Boots Apotek: Boots Kinesiology Tape blue (price reference 2026-05-07)
14. Vitusapotek: Norgesplaster Kinesiology Tape blue 5cm×5m (price reference 2026-05-07)
From single-use tape to lasting support
Choose according to the body part that bothers you most, or build a comprehensive solution for your ankle.
Knee Support (599 NOK): compression, side stabilization and silicone pad around the kneecap. See Knee Support
Elbow Support (449 NOK): controlled relief over tendon attachments for tennis and golf elbow. See Elbow Support
Wrist Support (399 NOK): stable support for everyday life, work and strength training. See Wrist Support
Ankle Support (399 NOK): passive support and compression in everyday life. See Ankle Support
Ankle Trainer + Ankle Support package (1,399 NOK, save 199 NOK): active rehabilitation and passive support in one package for the ankle. See combination package
