As I said I see a lot of people out training for the various marathons. There are a lot of bouncing boobs and I worry about the unnecessary damage people are doing to themselves.
70% of active women are said to suffer from exercise-related breast pain. The main cause of this is lack of adequate support i.e. a good sports bra. You wouldn’t run in stilettos or play netball with a rugby ball. Your regular bra is not the bra to exercise in, you need a good supportive bra.
There are actually no muscles in the breast, just skin and the delicate Coopers ligaments that support the breast tissue. Once the ligaments are stretched no amount of toning exercises can restore them. This will lead to breast pain and breast sag. Using no bra at all is, of course, the worst thing. A regular bra will reduce breast movement by 38% and a decent sports bra by as much as 78%. (Ref Shock Absorber Omnibus Survey)
Most women are in the wrong size bra and so it really is important to get measured. Once you’re measured try the ‘bounce test’. Jump up and down! This is the best way to test out the support. Still too much bounce? Try on another size to get the right fit.
Have you adjusted the shoulder straps?
You don’t want too much give between the shoulder and the straps, nor do you want them digging in. A good gauge to ensure the straps aren’t too loose is if you can fit the width of two fingers between the shoulder and skin.
There should only be the width of two fingers between the chest band and skin, any more space than this and the band is too big and could cause friction. A smaller chest band should be tried.
*Shock Absorber Omnibus Survey 2009
**University of Portsmouth – Scurr et al 2005 – tested against ‘no bra’ condition