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A sports bra can improve or interrupt your workout. It is important to buy a sports bra that fits your workout, body, and preferences.

Why is it important to wear a sports bra?

The importance of movement is well known. But in some women, their breasts prevent them from exercising. In a survey of 249 women, 17% said they stopped exercising because they couldn’t find a sports bra that would fit or because they were embarrassed about the movement of their breasts.

Minimize chest movement. During intense exercises such as running and jumping, the breasts can move up to 12 centimeters without support. This type of movement can cause back or chest pain.

Research has shown that when wearing sports bras with high impact loads, compared to everyday bras, there is less chest movement and discomfort. If you have small breasts, you should still wear a sports bra while exercising. Researchers found that women with smaller cup sizes also had significant chest movement during exercise.

Preventing breast damage. Exercising without a sports bra can strain the skin on the breasts and stretch the breast tissue.

Improve posture. Heavy breasts can pull your body forward and make you limp.

Types of sports bras

There are two main types of sports bras.

  • Arm compression. This type of sports bra presses your breasts against your body. It is more suitable for people with smaller cup sizes.
  • Encapsulated bras. Like a normal bra, it has two cups to keep the breasts separate for individual support.

How much support do you need?

The support you need depends on:

Age. The elasticity of your skin decreases with age. Your breasts are mainly supported by the skin that covers them. Older women typically need more support from bras than younger women.

Type of exercise. How much support your breasts need depends on the exercise you are doing. Doing more vertical movements like jumping can result in more chest movements.

Bra size. When you have a bigger bra size, you need a more supportive bra.

When you’re younger, have smaller breasts, and do less strenuous exercise, a compression bra can work. If you’re older, have large breasts, and do more vigorous exercises like running, choose a sports bra with supportive encapsulation. You may need different sports bras for different workouts.

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How to choose the right sports bra

When buying a sports bra, pay attention to the fit. A good sports bra should minimize chest movement, but not be so tight that it interferes with your breathing. Here are some things to look out for when buying a sports bra:

  • Size. If you’ve never worn a sports bra, start with your everyday bra size.
  • Belt. The straps should be padded and at least an inch wide so they don’t cut into or slip off your shoulders.
  • Cups. Make sure that your breasts are completely covered by the cups. Choose seamless cups that won’t chafe your nipples.
  • Tape. The tape should be wide and made of strong elastic material. Larger cup sizes may require wider bands.
  • Hanger. If you prefer an underwire sports bra, make sure that the underwire fits your breasts properly.
  • Material. Choose a bra made from synthetic fibers like lycra. These breathe and wick away moisture.
  • Comfort. Hooks and fasteners should be covered with fabric or some cushioning material. Likewise, covered seams do not rub against your skin. If your skin is sensitive, apply some petroleum jelly to areas that are prone to chafing, such as your chest, armpits, and shoulders.

When buying a sports bra, try different models and brands. Jog in place and jump up and down. This is how you can see if it’s supportive enough.

How to take care of your sports bras

How to get the most out of your sports bras:

  • Twist your sports bras. This allows them to keep their shape and elasticity.
  • Wash your sports bra and other workout clothes as soon as possible after your workout.
  • If you can’t wash it right away, try not to tuck your damp workout clothes in your laundry basket or gym bag. Put them in a place where they can dry quickly. This will help prevent bacteria growth and odor.
  • Follow the washing instructions on the product label. Some synthetic materials may not be machine washable.
  • Do not use fabric softener. This can clog synthetic fibers and stop their ability to wick away sweat.
  • Do not use hot water or bleach. This can damage the synthetic fibers.
  • Place sports bras in a mesh bag to keep them from twisting with your other clothing.
  • Consider air drying your sports bras. This will help protect their shape and fit.

sources

SOURCES:

BMJ Open Sport & Exercise Medicine: “Do static and dynamic activities induce potentially damaging stress on the chest skin?”

Cleveland Clinic: “Is It Bad Not To Wear a Bra?”

Consumer Reviews: “How To Wash Lululemon And Other Synthetic Workout Clothes.”

Ask Alice !: “Sports bras to stabilize swaying breasts?”

Journal of Human Sport & Exercise: “Comparison of Chest Movement at Different Levels of Support During Physical Activity.”

Journal of Physical Activity and Health: “The Influence of the Breast on Participation in Physical Activity in Women.”

Sports Medicine Australia: “Exercise and Breast Support”.


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