Did you know sports bras can be considered an important component of one’s sporting equipment needed to perform their sport?
If this surprises you, you're not alone. Research reveals that 88% of female adolescents wear improperly fitted sports bras, and 85% lack basic knowledge about bras and proper fit (Sports Medicine Australia).
The Benefits of a Properly Fitted Sports Bra
Improved Posture
Proper support reduces strain on the neck and shoulders, enhancing muscle movement and strength.
Increased Upper Torso Mobility
Poor posture can limit the range of motion, but a well-fitted sports bra helps maintain balance and flexibility.
Optimized Muscle Strength
Muscle strength is closely tied to muscle length; the right bra ensures proper alignment.
Better Running Economy
Proper breast support leads to great efficiency when running.
Enhanced Landing Mechanics
Correct posture impacts the center of balance and reduces injury risk during landings.
Issues a Sports Bra Can Address
Excessive Breast Movement
Activities like running and jumping cause significant "bounce," affecting comfort and performance.
Breast Pain
44% of breast pain is linked to movement, while 66% is due to hormonal changes—a proper sports bra can alleviate both.
Friction Injuries
Skin abrasions from material or breast movement occur in 20% of female athletes, particularly those with larger breasts or of older age.
How to Choose the Right Sports Bra
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1. Pick a Design
Encapsulation: Best for maximum support.
Hybrid: Offers medium support.
Crop Top: Provides minimal support; suitable for limited use.
For breast sizes larger than DD, layering two bras may be necessary.
2. Focus on Quality
Band: Wide, strong elastic for stability.
Cups: Ensure complete coverage, especially under the arms.
Straps: Wide, padded, and adjustable for a customized fit.
Underwire: Optional, based on personal preference.
Material: Soft, smooth, and durable fabric.
3. Measure the Fit
Ensure the band sits snugly and breast tissue is fully contained in the cups.
Adjust straps to avoid wrinkles, gaps, or bulging.
Check the underwire for a proper fit and switch styles if necessary.
4. Use an App
Try tools like the Sports Bra App by Breast Research Australia to find your ideal fit.
Additional Factors to Consider
Age: Skin elasticity decreases over time, requiring better support.
Bra Size: Larger sizes demand more robust designs.
Exercise Type: Vertical movements (e.g., running, jumping, horseback riding) increase breast motion and require greater support.
Keep Your Sports Bra Fresh
Sports bras have a lifespan—over time, their elasticity and support degrade. Regularly replace old bras to maintain performance.
Resource credits and for more information visit Sports Medicine Australia and USOPC Women’s Health Webinars (The Why and How of Sports Bras and Breast Health) for expert advice on this essential topic.
About the Author
Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting for both the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado. She is pursuing her master's degree in sports nutrition with hopes of becoming a sport-registered dietitian. Jourdan is the founder of Herathlete, a brand committed to supporting female athletes through education and community.
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