8mm vs 10mm Finger Tape for BJJ - Which Width Should You Use?

You've grabbed a roll of finger tape, and two widths are staring back at you - 8mm and 10mm. It seems like a trivial choice. It isn't. The width of your tape directly affects grip function, injury support, and whether it stays on through a hard sparring session. Here's exactly what each width does, and how to pick the right one for your game.

The Quick Answer 

8mm finger tape is best for the middle and ring finger joints — it allows full range of motion while providing targeted support. 10mm finger tape is better for the index finger, pinky, or as a base wrap for heavy-duty buddy taping. For most BJJ grapplers, 8mm is the everyday training choice; 10mm is used for injury management or larger hands.

Why Tape Width Actually Matters in Grappling

In Brazilian jiu-jitsu, your fingers are constantly under load — collar grips, lapel grips, wrist wraps, and underhooks place repetitive stress on the A2 and A4 pulleys and the collateral ligaments of the PIP joint. Finger tape acts as an external ligament, reducing the lateral and shear forces that cause sprains and pulley strains.

But tape that is too wide restricts flexion and kills your grip strength. Tape that is too narrow doesn't cover the joint fully, leaving gaps in protection. Width selection is a functional decision - not just a comfort one.

8mm Finger Tape: The BJJ Standard

Best for: Middle finger, ring finger, X-taping, H-taping

8mm has become the de facto standard for BJJ finger taping because it sits flush on the proximal interphalangeal (PIP) joint — the joint that takes the most punishment in grip fighting — without overlapping onto the knuckle or the middle phalanx. This preserves flexion and allows you to grip a gi collar cleanly.

When 8mm works best:

• X-taping across the PIP joint for pulley injury prevention
• H-taping (ring and middle finger together) for lateral ligament support
• Daily preventative taping before every training session
• Fingers with a narrower natural profile — most commonly ring and middle fingers
• No-gi grappling where bulk reduces wrist and finger sensitivity on skin contact

10mm Finger Tape: Injury Support and Larger Joints

Best for: Index finger, pinky, buddy taping, post-injury rehab

10mm tape covers a wider surface area per pass, which makes it better suited to the index finger (which is typically broader) and the pinky (where you need to wrap around a larger circumference relative to finger length). It also works well as a base layer when buddy taping two fingers together — you lay the 10mm down first as structural support, then reinforce the joint with 8mm over the top.

When 10mm works best:

• Buddy taping — binding an injured finger to a healthy one for support
• Index finger and pinky finger taping where joint width is larger
• Returning from a sprain where extra coverage is needed
• Wrist reinforcement as a first layer under athletic tape
• Larger hands or wider finger joints where 8mm feels insufficient

 

8mm vs 10mm Finger Tape for BJJ   Comparison Table
Sticky Grips Pro Tape | stickygrips.co.uk |
Factor	8mm Tape	10mm Tape
Best finger(s)	Middle & ring finger	Index & pinky finger
Primary use	Preventative taping	Injury support & rehab
Joint target	PIP joint (most BJJ grains)	PIP + DIP joint coverage
Grip restriction	Minimal ✓	Moderate
Buddy taping	Not ideal ✗	Excellent base layer ✓
X-tape method	Perfect ✓	Can feel bulky
H-tape method	Excellent ✓	Too wide for most fingers
No-Gi grappling	Preferred ✓	Can reduce sensitivity
Gi grappling	Excellent ✓	Excellent ✓
Post-sprain return	Light support only	Better coverage ✓
White belt recommendation	Start with this ✓	Add when injured
Rolls used per week*	1–2 rolls	1 roll (buddy taping)
* Based on taping 2–3 fingers per session, 3–5 sessions/week. Injury taping will use more.

How to Apply Each Width Correctly

X-Tape Method (8mm - most common in BJJ)

Anchor one strip horizontally across the PIP joint. Apply a second strip diagonally across the joint from one side, then mirror it from the other - forming an X directly over the joint. This is the most effective method for pulley protection and is the go-to for preventative taping before drilling or sparring.

Buddy Tape Method (10mm base + 8mm over)

Wrap 10mm tape around both fingers together just below the PIP joint, then again just above the DIP joint. Leave the joints themselves free so you can still bend your fingers. Add an 8mm X-tape over the injured joint if extra support is needed. This is the standard for returning to training after a finger sprain.

Frequently Asked Questions

What width finger tape is best for BJJ?

8mm is the best all-round width for BJJ. It fits cleanly over the PIP joint on most fingers without restricting grip. Use 10mm for the index finger, pinky, or when buddy taping.

Does finger tape width affect grip strength in jiu-jitsu?

Yes. Wider tape restricts finger flexion more than narrower tape. Studies on athletic taping show even modest restriction in PIP joint range of motion reduces grip force measurably. This is why using the narrowest tape that still provides adequate support is the right approach for most training sessions.

Should I tape my fingers for no-gi BJJ?

Yes - especially for wrist and finger injuries. No-gi grip fighting still stresses finger pulleys and ligaments through wrist control, collar ties, and submission attempts. 8mm tape is preferable for no-gi as it minimises bulk while still protecting vulnerable joints.

How many rolls of finger tape do I need per week?

A regular training schedule of 3–5 sessions per week will typically use 1–2 rolls per week for preventative taping on 2–3 fingers. If you are managing an injury and taping multiple fingers with buddy tape, expect to go through 2–3 rolls per week.

The Bottom Line

For 90% of BJJ training scenarios, 8mm finger tape is the right choice. It's the width most purpose-built BJJ tape brands produce as their primary product for a reason — it balances protection and mobility better than anything wider. Keep a roll of 10mm in your bag for injury management and buddy taping, and you've covered every scenario you'll encounter on the mats.

Don't overthink the tape  but don't ignore it either. Your fingers are your tools. Protect them.

Sticky Grips Pro Tape is available in 8mm & 10mm the width trusted by UK grapplers training Gi and No-Gi. 100% cotton, zinc-oxide adhesive, hand-tearable. Built for BJJ.