Why is it Important to Have a Good Sports Bra for Exercise?
Regardless of the type of exercise you do, your breasts move in different directions. For activities like running, they move in a figure-eight motion, sometimes up and down as much as eight inches. This motion puts your ligaments—the thin collections of connective tissues that support your breasts—under significant strain. Without the correct support, you’re likely to experience soreness and could cause lasting damage.
Sports scientists from the University of Portsmouth studied how breast tissue is affected during various physical activities in regular bras and sports bras. They found that while low to medium impact sports bras reduce bounce, they are not effective at restricting side-to-side movement, which is common in many types of exercise.
In fact, their research shows that women change the way they move depending on the type of bra worn. So, not only will a good sports bra provide you with vital support, but it could also help you to improve your performance across various exercises.
Vanje's Closet: What She Wears - Sports Bras
Welcome to a peek into Vanje's Closet! Today, we're exploring the sports bras that keep her supported and comfortable during every workout and ALL day long. From high-impact sessions to low-impact activities, here's what Vanje wears due to her shoulder issues:
High Impact
My Very Favourite Go to: the Run Times Bra from Lululemon.
The Catalyst Sports Bra by Knix offers maximum support and comfort for high-impact activities. With its innovative design and snug fit, Vanje can tackle any workout with confidence.
The Energy Bra High Support is perfect for intense workouts. Its high-quality fabric and adjustable straps provide a custom fit that keeps Vanje secure during her most vigorous exercises. I wear this for running and then it comes off due to the crossback.
The UA Infinity 2.0 High Sports Bra is designed for ultimate support and comfort. Its advanced fabric technology and supportive structure make it a go-to choice for Vanje’s high-impact routines.
Medium-Low Impact
For medium-impact activities, Vanje turns to the UA Infinity 2.0 Mid Sports Bra. It offers a balance of support and flexibility, perfect for a variety of workouts.
The Smartform Evolution Mid Sports Bra provides medium support and is ideal for activities like yoga, pilates, and weightlifting. Its adaptive fit ensures Vanje stays comfortable throughout her workout.
The Longline version of the Smartform Evolution Mid Sports Bra offers extended coverage and support. It's perfect for those who prefer a bit more length and stability in their sports bras.
The Tommy Bra from Girlfriend Collective is a stylish and functional choice for low-impact activities. Its soft fabric and comfortable fit make it a favorite for casual workouts and everyday wear.
What Level of Support Do I Need?
Sports bras offer three different levels of support: low, medium, and high impact. The type you need depends on your cup size and the type of exercise you do.
Low-Medium Impact Sports Bras
Low impact activities: Walking, yoga, some strength training.
Medium impact activities: Dancing, skiing, cycling.
Construction: Typically feature a cup-less design and restrict movement by compressing the breasts tightly against the chest wall.
High Impact Sports Bras
High impact activities: Running, aerobics, mountain biking, HIIT workouts.
Construction: Made with a defined cup structure—akin to regular bras—to encapsulate and support each breast. Some high impact bras use a combination of both encapsulation and compression methods to maximize support.
Sports Bra Fitting Guide
Step 1: Rib Cage Measurement
Measure around your rib cage, just beneath your breasts. The tape measure should be snug but loose enough that you can fit two fingers underneath. Round down to the nearest full inch.
Step 2: Find Your Band Size
Use the table below to find your corresponding band size based on your rib cage measurement.
Rib Cage (inches) | Band Size |
25" - 27" | 30 |
27" - 29" | 32 |
29" - 31" | 34 |
31" - 33" | 36 |
33" - 35" | 38 |
35" - 37" | 40 |
37" - 39" | 42 |
39" - 41" | 44 |
Step 3: Bust Measurement
Measure around the fullest part of your breast. Again, the tape measure should be snug but not so tight that it restricts breathing.
Step 4: Determine Your Cup Size
Subtract your rib cage measurement from your bust measurement. The difference is your cup size. If you’re in between sizes, round up.
Difference (inches) | Cup Size |
3 | AA |
4 | A |
5 | B |
6 | C |
7 | D |
8 | DD |
9 | E |
Alternatively, try a few different cup sizes for fit. Cups should fit without gaps or wrinkles, feeling snug and secure but not so tight that your breasts spill out the sides or top.
Step 5: Find Your Perfect Size
Use size charts to identify the right size sports bra for you.
Tips for Getting the Perfect Fit
Even with your measurements, finding the right sports bra can be tricky and usually requires trying a few different sizes and brands. Here are some tips:
Snug, but not too tight: A sports bra should fit tighter than a regular bra but shouldn’t restrict breathing; you should be able to fit two fingers between the straps and your shoulders.
Wrinkles are bad: The fabric of the cup should be smooth. Wrinkles indicate the cup is too big. Conversely, if you’re spilling out of the cup, it’s too small.
Watch out for gaps: Any underwire should lay flat against the rib cage, below your breast tissue, and should not pinch or dig in.
Adjust the straps: Raise your hands over your head. If the band rides up, it’s usually a sign it’s too big, though it may also indicate that the straps or back closure need adjusting.
Move around: Before buying, jump around and swing your arms. If you experience pain or discomfort, try another sports bra.
Types of Sports Bras
Whether you require maximum support, prefer trendy designs, or value adjustability, there is a sports bra out there to keep you comfortable and confident during your workouts. Let's explore different types of sports bras:
Compression Sports Bras
Compression sports bras are designed to compress and hold the breasts firmly against the chest wall, reducing movement and minimizing bounce during high-impact activities. These bras are typically made from a stretchy and snug fabric that provides excellent support. Compression bras are ideal for intense workouts such as running, aerobics, and jumping exercises.
Racer-back Sports Bras
Racer-back sports bras have straps that come together in the shape of a "V" or "Y" between the shoulder blades, forming a racer-back design. This style offers greater mobility in the shoulder area, ensuring a wider range of motion during workouts. Racer-back bras are popular for activities like weightlifting, yoga, and Pilates.
*If you struggle with neck pain, shoulder pain, or headaches, racer-back sports bras are not a good choice. They can press on tension points that are already tight and exacerbate your issues. Instead, opt for an adjustable bra with straight straps.
Front-Zip Sports Bras
Front-zip sports bras feature a zipper closure at the front, allowing for easy on-and-off and quick ventilation. These bras are convenient, especially for women with mobility issues or those who prefer hassle-free dressing. Front-zip bras are suitable for a variety of exercises, from cardio workouts to strength training.
Strappy Sports Bras
For those looking to make a style statement while staying active, strappy sports bras are a trendy option. These bras feature multiple straps or intricate back designs, adding a fashionable touch to your workout ensemble. Strappy sports bras provide moderate support and are perfect for low to medium-impact activities such as yoga, Pilates, and barre.
High-Neck Sports Bras
High-neck sports bras offer additional coverage and support to the chest area. With a higher neckline, these bras ensure modesty during your workouts while providing ample support. High-neck sports bras are suitable for activities that involve a lot of upper body movement, like cross-training, kickboxing, and HIIT workouts.
Adjustable Sports Bras
Adjustable sports bras come with adjustable straps or bands, allowing you to customize the fit according to your preference. These bras provide flexibility and are ideal for women who want to fine-tune their support level. Adjustable sports bras are versatile and suitable for various types of exercises, providing personalized comfort and fit.
Criss Cross Sports Bras
Criss cross sports bras feature straps that crisscross at the back, creating an X-shaped design. These bras offer a unique look while providing adequate support. They are well-suited for low to medium-impact workouts like cycling, hiking, and light cardio exercises.
How Long Does a Sports Bra Last?
A sports bra will last around 30-40 washes, but the technical fabric will loosen with each cycle, making it less effective.
To extend its lifespan, wash in cold water, avoid fabric softener and bleach, and do not tumble dry as heat accelerates elastic degradation. Instead, dry it flat. If your sports bra starts to rub or chafe, invest in a new one.
Finding the right sports bra is essential for protecting your body and improving your performance in any physical activity. Happy exercising!
Key Considerations
While these bras offer a range of support levels and styles, it's important to note that if you struggle with neck pain, shoulder pain, or headaches, racer-back styles might not be the best choice. They can press on tension points and exacerbate these issues. Instead, look for adjustable bras with straight straps to avoid discomfort.
Choosing the right sports bra is crucial for comfort and performance during any activity. Happy exercising!
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