Are you getting the right support?
The prospect of irreversible breast sag faces over 9 million women in the UK. The reason? According to research at Portsmouth University, it’s because these women are exercising without an appropriate sports bra.
Breasts move in a three dimensional figure of eight, going up and down, in and out and side to side. With the average 36C breast weighing 200-300 grams, this uncontrolled movement puts great strain on the breast’s support structure, which comprises only the outer skin and Cooper’s Ligaments.
Each breast moves independently of the body by an average of nine centimetres during each step taken on a treadmill. So while your legs run a metric mile, your breasts bounce up to 135 metres. And for the fuller busted amongst us, G cup breasts bounce 14 centimetres per stride or 210 metres per mile.
There are two direct results of this breast movement:
1. pain and discomfort which, although temporary, affects 56% of women (this may discourage them from being as active as they could be)
2. stretching of the Cooper’s ligaments which is permanent and can lead to a lasting droop. These are thin, paper like tissues that weave throughout the breast and attach to the chest wall.
A well-designed sports bra can reduce breast bounce by up to 74 per cent. Ideally sports bras should be worn even for low impact activity and are just as beneficial for women with smaller breasts - an A cup moves 4 cm with every step.
So how do you find a well fitting sports bra and be confident it will reduce the bounce?
Your sports bra should be the correct size for you – there should be no bulges and no gaps. And remember everyone’s breasts are different, what might be your friend’s favourite bra, might not be the best fit for you.
The bra should give you the support for the activity you plan to take part in. Lower impact sports (e.g. walking, yoga, cycling) require less support, but if you take part in high impact activities (e.g. running, aerobics) then one bra should be suitable for all. To test this, imitate the movements you expect to perform in your bra before taking the labels off. It should significantly reduce the bounce – if it doesn’t, there will be a better bra out there for you so keep looking.
Your sports bra has a limited life and should be replaced every 30-40 washes as the elasticity of the fabric is damaged through use and laundry.
Don’t buy the first one you find. There are far more sports bras available from specialist retailers than on the High Street so have a good look to make sure you are getting everything you want. For example, if you want wires, or side fastenings all these variations are now available in virtually all sizes.
There are two types of sports bras:
1) encapsulation, which holds the breasts separately and
2) compression which pulls the breasts back in towards the body. Increasingly, sports bras combine the two advantages; the breasts are separated and then compressed with an overlayer.
How can you be confident that your bra fits properly?
If wearing an underwired sports bra, the wire should be placed comfortably against the rib cage.
A brand new bra should be worn on the loosest fastening hook – this will allow for adjustments over time. You should be able to slide one finger under the underband which should result in one to two inch give.
Ideally the sports bra should not be creating a cleavage – the cup should be full but not overflowing. Any bust that is bulging over the top or side suggests the cup size is too small.
If there is spare fabric or you are able to get your hand inside the bra, the cup is too big.
The straps should fit securely on the shoulders, they should not dig in, nor should they leave a red mark on the skin. If you lift the straps they should have only one or two inch give.
Your sports bra should be comfortable to wear and snug once in position.
Worryingly, the majority of women are wearing the wrong size bra; breasts are not properly protected, nor supported. So look after your assets; support and comfort are key considerations, along with breast size and the activity that you are taking part in. A good sports bra is as important as a pair of trainers for every woman taking part in any type of sport.
Comment from Selaine Saxby, founder of www.lessbounce.com