The Benefits of Sports Bras for Athletes

Sports bras are a must-have piece of equipment to help you feel and perform your best, whether you’re a part-time athlete or have daily training sessions to stay fit for your favorite sport. Anyone who has tried to leave it all on the field in an ill-fitting bra knows that breasts need support, but the benefits of sports bras last well beyond game day.

The Impact of Physical Activity on Breasts

Running and jumping can make breasts bounce, but you may be surprised to learn just how much breast tissue moves during exercise. A UK study found that unsupported breasts can move up to 15 centimeters—roughly 6 inches—during exercise. That movement isn’t just up and down either. According to Dr. Joanna Scurr, Head of Biomechanics Testing Facility at the University of Portsmouth in England, breasts also move from side to side as well as forward and backward. The result is a figure-8 motion that stretches the breast in all directions.

If left unchecked, all that breast movement can lead to discomfort or even damage to the delicate tissues. Breasts are made up of glandular and fatty tissue, but not muscle. They’re connected to the rest of your body only by the skin and Cooper’s ligaments. Unfortunately, Cooper’s ligaments aren’t particularly strong, and they can stretch up to 2 centimeters during high-intensity workouts. Damage to the Cooper’s ligaments can cause breast pain and eventually lead to sagging breasts.

Sports Bra Benefit

A well-fitting sports bra comes with many benefits to enhance your performance.

Reduced discomfort: When your breasts move around during physical activity, you can experience discomfort and even pain. A well-fitting sports bra will minimize movement and therefore discomfort during exercise.
Minimize potential for damage: Keeping breasts from swinging freely prevents Cooper’s ligaments and skin from stretching, which may eventually lead to breasts sagging and discomfort.
Reduced chafing: A good sports bra can prevent rubbing and chafing with repetitive motion. Excess sweat can also lead to chafing, so look for bras made of moisture-wicking materials to keep the skin around the breasts dry.
Improved athletic performance: Studies have shown that unsupported breasts can reduce athletic performance. Runners, for example, take shorter strides and have less efficient technique. Because chest muscles work harder to try to reduce breast movement, athletes can become fatigued more quickly and need to breathe faster to compensate. Supportive sports bras can reduce these problems and help you perform your best.
Better concentration: If you’ve ever struggled to focus due to a sliding shoulder strap or an underwire that pinches, you know that lapses in concentration can decrease your performance. If your bra causes you to take your eye off the ball, you won’t perform your best.
Increased confidence: Research has shown that many girls stop playing sports during their teen years as their breasts develop. An effective sports bra can increase confidence in how you look and how your body moves while you work out, making training an all-around more enjoyable experience.

Types of Sports Bras

Sports bras are categorized by the level of support they offer. There are 3 main types:

Low-impact sports bras: Low-impact sports bras are designed for use during low-impact activities such as walking, yoga, Pilates, and many strength-training exercises. Low-impact bras are generally made with lighter weight materials and narrower shoulder straps than more supportive sports bras.
Medium-impact sports bras: Medium-impact sports bras offer a step up in support and are designed for activities like cycling, weight training, and boxing. Bands and straps tend to be wider as well.
High-impact sports bras: High-impact sports bras are designed for running, court sports, and field sports. These bras provide the most support to keep breasts in place during activities that are heavy on running and jumping.

When choosing a sports bra, it’s a good idea to consider the activities you enjoy as well as your cup size. Athletes with a B cup or smaller may feel comfortable in low-impact sports bras, but those with larger breasts may find that medium- and high-impact bras feel better even during low-impact exercises.

To provide high, medium, or low support, sports bras prevent breast movement in 2 ways: compression or encapsulation. Bras that use compression press the breasts toward the chest and generally provide a flatter, seamless look. Bras that use encapsulation are designed to separate and hold each breast independently in a molded cup. High-impact sports bras may combine compression and encapsulation for maximum support.

Tips for Finding the Right Sports Bra

There are many benefits of sports bras, but the only way to take full advantage is to find a bra that works for you. Try these tips as you shop for your next sports bra.

Get the right bra for your sport. Decide whether your sport requires a low-, medium-, or high-impact sports bra. If you run or engage in start-stop motions, you will probably benefit from a high-impact bra.
Consider your breast size. If you have larger breasts, you’ll need extra support, even during relatively low-impact exercise. If your cup size is a D or greater, a high-impact sports bra could be your best bet.
Determine your band size. Use a tape measure around your chest directly under your arms. This measurement (in inches) is your band size. If you get a fraction, round up to the nearest whole number. No tape measure? Use a string and then measure the resulting length with a ruler.
Determine your cup size. Measure around the largest part of your bust. Subtract this measurement from your band size. If the difference is 1 inch, you’re an A cup, 2 inches, a B cup, and so on. Each inch difference adds a cup size.
Check band fit. Once you know your band size, make sure it fits your body. Sports bra bands should remain level across your chest as you move, and you should be able to fit 2 fingers between the band and your chest to ensure it isn’t too tight.
Check shoulder strap fit. Adjust the straps so you can fit two fingers between them and your shoulders. A well-fitting sports bra has straps that won’t dig into your skin or slide around while you move.
Check cup fit. Center your breasts in the cups. If the bra feels tight or pinches under your arms, it’s too small. If you see wrinkles or gapping in the cups, it’s too big. If the bra has an underwire, make sure it doesn’t slide up on to the breast itself—it should lie flat against your rib cage.
Give the bra a stress test. Your sports bra should be comfortable, so take the time to go through all the motions you need it to perform for: Run in place, jump, stretch your arm over your head and behind you, etc. Your breasts should stay in place, and you shouldn’t feel any pinching, slipping, or riding up.

No matter what sport you play or exercise routine you prefer, the right sports bra will allow you to focus on your performance—and not worry about your breasts or your bra straps while you work out.