Navigating the Sports Bra Minefield By Suzanne Carney

Suzanne Carney, Clinical Specialist Physiotherapist in Women’s, Men’s, and Pelvic Health.

A good sports bra along with a good pair of trainers are the most important items you need for exercising. Your sports bra should be a non-negotiable that doesn’t cost you a seconds thought when wearing it. There should be a feeling of comfort, support, and no chafing. If you get this right, then you are already winning.

In a 2020 study at the University of Portsmouth, the team discovered that 70-100% of women reported wearing incorrectly fitting bras. That means 9.5 million women in the UK are not providing enough support to their breast when they run! In addition, up to 72% experience breast pain and 1 in 5 adult women and nearly 50% of adolescent girls report their breasts are a barrier to exercise as they can’t find the right sports bra.

The average breast weighs between 250 to 300g each but it can be as heavy as 600g each. Any unsupported activity like running causes 3D movement like a figure of eight (up and down, side to side and forward and backward) and on average, a woman’s breast moves 9.08-12 cm with every stride when running.

Thankfully as research progresses and technology evolves, we can access better options that are designed with breast protection in mind.

There are three types of bra:

1. Encapsulation bras have two cups that lift and support each breast individually (better for fuller cup sizes).

2. Compression bras are more like a crop top that is pulled over your head. They work by pressing the breasts against the chest wall (better for smaller cup sizes).

3. Compression-encapsulation bras combine styles for more even support by reducing bounce and curbing the breasts’ side to side movements. Ultimately these bras are built for high impact training but also to be comfortable enough to wear during less intense activities like yoga and Pilates.

What do I need to consider when picking my new bra?

A sports bra should be engineered for posture, feel, fit, and function plus look stylish. As with all clothes, sizes and measurements vary across brands, so naturally it’s a good idea to try a few to find one that fits you best.

FIT: Your bra should fit snuggly with no pinching, digging, or restricting your breathing. However, it should be slightly tighter than your day-to-day bra. The cup should look smooth, wriggles usually mean it’s too big. If you are spilling out over the top or at the underarm segment, it’s too small. If there is a gap at the top of the cups, you may need to adjust the straps. If there is still excess room, then a smaller cup may be worth a try.

COVERAGE AND STABILITY: Moulded cups provide built in coverage and shape, while high necklines keep bounce in check.

STRAPS: For the fuller bust, this is key, as wider straps provide extra support without digging into the shoulders. Straps are ideally adjustable to loosen, tighten or clip together for racerback style. Cushioning for added comfort is a must. When adjusting straps, the fit should allow for full range of movement. It is normal for straps to loosen over time so remember to give them a quick readjustment every few wears.

BAND: This provides most of the bra’s support when fitted correctly. It needs to be snug (just fit one finger underneath it) and not ride up the back. If this happens the band is too big. The wider the band the more support it offers. Ideally fasten a new bra on the loosest hook so you can tighten it up as the bra stretches with age.

UNDERWIRE: A flexible wire that adds shape and support to the cup and breast. It shouldn’t pinch or dig and lay flat against the ribcage.

For breastfeeding mums, unless the bra has been measured to you and fits perfectly, avoid underwires as they can caused blocked ducts or possible mastitis.

CLOSURE: There can be front or back, adjustable hook and eyes or zip up the front. There are some crop top styles that incorporate a hook and eye strap as well. For ladies with shoulder restrictions, breastfeeding mums, recovering from surgery or those who just find it difficult to take off the crop top style then the front zip closure option is best.

MATERIAL: Breathable material or mesh in the higher sweat areas helps to keep air moving and sweat wicking fabric is important to keep the skin dry to prevent rubbing.

BREASTFEEDING: For breastfeeding mothers, there have been real advancements in the development of feeding friendly sports bras. They look and work the same as a regular feeding bra with the clip and turn down cup but with more structure and support in terms of the cup, band and strap width and cushioning to account for the fluctuations in breast size with the filling and emptying of milk.

FAQs

Q: What is the best sports bra for larger breasts?

A: It is the one that fits correctly! There is no one brand or type that suits every larger breasted lady as there are many different types of breast shape as well. An excellent resource to help decide what breast type or size you are is www.boobydoo.co.uk

It is best to be measured properly if you can and try on a few styles to see what suits the best. If you can’t get an in-person fitting, lots of online retailers have excellent customer support and advice to help guide you to a suitable choice and are happy to take returns if you are not happy with the fit of your purchase.

Q: I wear a sports bra when running but I am having lots of shoulder pain/ breast pain. Why is that?

A: Pain likely means your bra doesn’t fit right or offer enough support. If it is old or not been carefully washed, it can lose its elasticity so it might be time for a new one.

Q: I have started to get chafing from my sports bra. How can I avoid this?

A: This usually happens when the elastic is wearing out. It can be fine during short runs, but longer distances and perspiration means more rubbing of the fabric against the skin. It’s probably time for a new bra if this is the case. It could also be due to the band being too loose or if you have lost weight. Try tightening the hook and eye another notch if you can.

Q: How often do I need to replace my sports bra?

A: Every few months or after 30-40 washes. Experts suggest you need 3 new bras for every one pair of trainers.

Q: How should I wash/dry my sports bra to make it last longer?

A: Ideally handwash or put them in a lingerie bag in the washing machine avoiding fabric softener and bleach. Don’t put them in the dryer as the heat destroys the fabric/elasticity quicker.

Q: What sports bra should I buy if I am pregnant or breastfeeding?

A: During these times, you will need the maximum support available. Your band size can change due to the ribcage expanding in addition to the cup size varying in relation to the breasts filling and emptying. Consider buying an adjustable bra to avoid frequent replacements.

To find a chartered physiotherapist near you visit www.iscp.ie/find-a-physio. A Chartered Physiotherapist is a university graduate with hospital-based training who has comprehensive knowledge of how the body works, along with specialist training in the diagnosis and treatment of muscle and joint pain. When you choose a physiotherapist, you’ll enjoy the peace of mind of knowing that they are a part of Ireland’s only professional body within its field. For more information visit www.iscp.ie