It’s no secret that a sports bra is a helpful piece of workout wear for females. Repetitive and unsupported physical movement without one can cause the supporting ligaments (called Cooper’s ligaments) in your “girls” to stretch, resulting in mastalgia (breast pain), irreversible ligament damage, and breast ptosis (breast sag). This makes a sports bra vital during exercise.

It has been suggested that not wearing a sports bra can have an effect on your performance. Research has shown that women have to work harder with a regular bra compared with a sports bra due to an increase in upper body muscle activity. So if the breasts aren’t supported properly, then the use of the upper body muscles when, say, running, is increased. A change in breathing patterns has also been shown; women are more likely to take shallower and quicker breaths without a sports bra as there is more pressure on their rib cages.

Unlike regular bras, good sports bras are also made from ‘sweat wicking’ fabrics. These assist in keeping you dry and comfortable while exercising, which helps prevent chafing problems that may develop during prolonged activity wearing a ‘damp’ bra.

NOT ALL SPORTS BRAS ARE ALIKE

The level of support you need in a bra is largely dependent on your activity. For low-impact sports like weight lifting and yoga, all many women may need is a low-impact support bra. Medium-impact support is better for hiking and cross-training, while high-impact support is designed for high-motion activities like running and mountain biking. But keep in mind, the more breast tissue you have, the more support you may need for even lower impact activities.

There are many bra features that dictate the support, fit, and versatility of a sports bra. For example, racerback and cross-back bras provide extra room for arm movement, but zippered and scoop-back bras will be easier to get over large busts. Different types of cups, straps, shapes, and closures will determine the support and modesty of a bra.

HOW DO YOU KNOW IF IT FITS?

When you are trying a sports bra on, the following points should be checked:

• Band – check the band is firm (1-2 inches give) and level around the whole body. It should also move with you rather than independently and if it is adjustable, start on the loosest setting.

• Shoulder strap – there should be 1-2 inches give and it should not fall off the shoulders or dig in. If you have broader shoulders, then you may benefit more from a cross-strap bra.

• Cup – always check if the breast fills the whole cup and that there is no bulging or wrinkling of the material.

• Underwire (if included) – check that it is not sitting on the breast tissue itself at the front or at the under arm.

• Supportive – make similar motions to the activity you are doing.

• Make sure it’s comfortable!

When trying the sports bra on, it is suggested to do similar movements to what you would normally do when exercising, such as jogging on the spot or stretching. It is also important to ensure that you have a good range of arm movement, so make sure to adjust the bra straps as you try it on.

WHERE CAN YOU GET A SPORTS BRA?

The scary truth is that 86% of women are not wearing a proper sports bra. But that doesn’t have to be. With local shops like Lululemon at Stonefield, Athleta and The Nike Factory Store both at Barracks Road, and Under Armour products available at Belk, there is no shortage of quality supportive sports bras, and staff who can find the correct fit for you. Sierra Trading Post and Dick’s are also good places to look.

Wearing a properly fitted sports bra can give you the support you need to significantly reduce breast movement, eliminate breast pain, prevent ligament damage, and keep your girls where they should be at all times.