We don’t think twice about investing in supportive and comfortable sports shoes, or even work-out clothing. But research has shown most women don’t wear a sports bra when exercising.
Even when we’re wearing our non-sports bras, as many as 85% of us are wearing the wrong size! So why are we so slack about supporting our lovely lady lumps when active? Partly because we are not fully aware of how important a sports bra is, and also because we are dissatisfied with the look, feel and comfort of a sports bra.
Sports bras are important to prevent pain and damage and to help maintain the internal structure and support of the breast. Unsupported breasts can have a vertical bounce as much as 8cm for a B cup and as much as 18cm for a DD during high intensity exercises such as jogging, tennis, and netball.
Just think about how this bounce affects the ligaments and supportive structures of the breast. It’s little wondering that as much as half of all women report breast pain after exercise from not having adequate support. This is because breasts don’t have muscles; skin and small ligaments called coopers ligaments provide support for breast tissue, which is ever more strained as we age or have had kids.
What is the best type of sports bra?
In general, encapsulating sports bras provides better support than a compression sports bra. An encapsulating sports bra is one that individually cups each breast, and offers full support on both the top and bottom areas of the breast.
Encapsulating sports bras also have wider straps, with an ability to have the straps cross over in the back.
A compression sports bra (crop top) on the other hand are made of strong elastic material that compressed both breasts against the chest, but do not have individual cups. If you are doing lower impact activity, are younger, or have smaller breasts, a crop top may provide adequate support.
However, for larger breasted women and for those doing more intense activity a sports bra is recommended. In some cases, both compression and encapsulating sports bras may be needed.
For more information have a look at the Sports Medicine e-booklet on Exercise and breast support.
Choosing the right bra
When choosing the right sports bra it’s important to get professionally fitted. Looks for the following fitting sports bra:
- Check the cups completely cover the breast. No overhang over the top of the cup (cup is too small), or any wrinkling (too big)
- Underwire and font band sits on the ribs or breastbone (front band), not on breast tissue.
- Wide, padded straps that don’t dig into the shoulders.
- Replace your sports bra regularly, and get refitted if you lose or gain weight.
References available on request