by Sam Barr, DPT
Chest binding is used by many transgender and gender diverse individuals as a way for their physical appearance to align with their gender identity. There are many different ways to bind and it is important to consider how to do so safely and prevent causing any harm.
Binding can be done using Trans Tape or Kinesiotape, compression binders specifically made to reduce the appearance of chest tissue, sports bras or other compression shirts and tank tops. There is a lot of information out there about binding but it is important that you keep a few things in mind to ensure that you are doing it safely.
Binders
Do
Regularly assess your skin for signs of irritation, redness or areas of friction that have been worn down with the use of the binder.
Take breaks from binding when at home or in a safe space to allow the tissues to breathe.
Know that a higher frequency of binding can lead to more negative side effects.
Use sports bras or other compression shirts or tank tops when exercising to minimize the appearance of chest tissue while not limiting the ability to breathe.
Don’t
Sleep or exercise with a binder on. Compressing the chest for prolonged periods of time can create difficulty breathing.
Wear a binder for longer than 8-12 hours at a time.
Use ace wraps or other elastic bandages to reduce the appearance of chest tissue. These materials can make it hard for the tissue to breath and lead to skin irritation.
Binding incorrectly can create problems like shoulder pain, neck pain, upper back pain, difficulty breathing, decreased exercise tolerance and changes in posture. Physical Therapy can assist in addressing these problems if they do arise, as well as prevent them. Providers are also able to perform assessments of baseline characteristics then determine the best binding approach for each individual.