Wearing the right sports bra will not only allow you to feel comfortable while exercising, but will also prevent the ligaments in your chest from being over-stretched and causing you pain. Whether it's your first sports bra or you need to replace one that no longer provides you with adequate support, this is the opportunity to find out which model is right for you. By choosing the right material and verifying that it is the right size, you will be able to find a comfortable one.
Steps
Part 1 of 4: Finding the Ideal Support
Step 1. Choose a sports bra made of a moisture wicking material
The ideal is that it is made of a breathable and sweat-wicking fabric. Most bras currently on the market use technology that can absorb and disperse sweat, making them perfect for use during exercise. Try to avoid cotton, as this fabric has a tendency to become soaked in sweat and remain damp.
Choosing a sweat wipe will also help regulate body temperature during exercise
Step 2. Choose a sports bra available in regular bras sizes
The ideal is that your sports model is the same size as the one you normally wear: it should have a cup size and a circumference size, in order to ensure good support. Avoid buying one that's only available in small, medium and large sizes.
Step 3. Choose a type of bra that has a hook or is adjustable
Wearing one without closures is not a good idea, as it cannot be adjusted and can deform more easily than other models. It is better to opt for one with adjustable straps or with a hook: in the latter case you will be able to move it from the narrowest to the widest position as the bra loosens.
Step 4. Invest in a quality bra
While it may seem tempting to buy a non-adjustable one for just $ 5, it most likely won't have the support or structure your breasts require. Finding one that is right for you is very important in ensuring the necessary support and keeping the ligaments healthy, so it is best to invest in a high quality model.
Part 2 of 4: Choosing the Model
Step 1. Match the bra to the type of physical activity
You can wear a different one when doing yoga than when running or doing intense sport. Choose a low-support one for low-impact sports and a high-support one for high-impact sports.
A low support model does not need the same support as a high support model. The latter should be encapsulated, shaped and made of sweat cloth
Step 2. Prefer an encapsulation model rather than a compression one
The first features separate cups. Since the breasts move both horizontally and vertically, it is important for a sports bra to have separate cups to provide more stability. This helps support each breast and allows for better body temperature regulation.
- Wearing a compression bra can be fine if you have cup size A or B or if you are doing a low-impact type of exercise, but an encapsulation model is always the best option.
- An encapsulation model is especially important if you have large breasts.
Step 3. Choose a model that crosses on the back for better support
This type of bra tightens on the back and is therefore more adherent to the body, thus providing excellent support and at the same time eliminating the discomfort caused by any straps that can slip off the shoulders.
Step 4. Wear a sports bra with wide straps for better weight distribution
If you have large breasts or want to have an adjustable bra, choose one with wide straps - they are usually padded and can help distribute your chest weight more evenly.
Shoulder straps shouldn't tighten on the shoulders - if they cause pain or tension in your neck, consider changing the size
Part 3 of 4: Try on the Bra
Step 1. Try on the bra before you buy it
You won't be able to know if it's right for you until you've tried it to see how it fits. Go into the dressing room and see how it fits on you; if, on the other hand, you have made an online purchase, do not remove the tag before trying it.
Step 2. Pull the straps to check their elasticity
When it comes to a sports bra, the ideal is that the straps are not too elastic. Place your fingers on the shoulder strap holding it steady and pull the center of the corresponding cup to check its elasticity. It is preferable that it is not overly elastic, as it would be a sign that it is not able to guarantee a lot of support.
Step 3. Make sure the cups contain the whole breast
It is better that the breasts do not come out, otherwise the bra will not give you great support. Check that the breasts fit comfortably in each cup; if not, it means you need bigger cups. You can also try leaning forward while wearing it, to make sure nothing comes out.
Step 4. Use your finger to test the elastic band
Slide a finger between the band and the front of the chest, then pull it away from you. If you can pull it more than 2-3 cm from your chest, it is a sign that it is too loose and you need more support.
Step 5. Have an expert take the measurements
If you have any doubts, ask for the help of an expert. Go to a store whose salespeople know the size of their bras and can help you with a sports bra. They will be able to take your measurements correctly and allow you to choose a bra that gives the right support.
- Having more cladding panels provides greater overall support.
- Opt for soft seams around the cups.
- In general, the presence of more fabric means more support.
- Models that cross at the back should be wide at the point where they meet the shoulder straps to distribute the weight across the back.
Part 4 of 4: Replacing the Sports Bras
Step 1. Change your bra every 4-6 months
If you use it regularly, it will deform over time. For this reason it is important to buy a new one every 6 months, so that you always have great support.
- How often you buy a bra obviously depends on how active you are. If you wear the same bra once a week, it could last up to a year, but if you wear it 3 times a week, it will lose its shape within 4-6 months.
- If you exercise 4-5 times a week you should have 4-5 sports bras to switch between. Wearing the same one over and over will cause it to spoil much faster.
Step 2. If the elastic band is no longer snug, it means it's time to buy a new one
The elastic band is even more important than the shoulder straps, as it provides the most support. If it starts moving down your back when you move or is very deformed, it means it's time to buy a new bra.
- If you are using the tightest hook on your bra, it could be a sign that it is deformed and it is time to change it. Otherwise it could mean that your back is particularly tight.
- You can also test the elastic band by extending your arms above your head: if the band moves along the back it means that the fit is not adequate.
Step 3. If the straps are deformed you need to buy a new bra
If you pull them but they don't stretch much, they are probably worn: if they slip off your shoulders, they have had their time.
If they slip off your shoulders but are adjustable, check if you can tighten them before considering whether you need a new bra
Step 4. Invest some money in a new bra if you have breast pain after exercising
If you feel chest pain once you have finished exercising, it is the ultimate proof that your bra is not suitable for you. The same is true if your breasts move up and down while exercising - if they can't give you the support you need, it's time to buy a new one.
Advice
- Nipple pain can be caused by excessive friction: this means that the bra is not doing its job.
- You should always wear a sports bra when exercising, especially if you take part in high-impact activities, even if you have small breasts.
- Wash your sports bras by hand and never put them in the dryer: hang them or let them dry flat.
- Sports bras don't necessarily have to be worn only when exercising - if you have one that fits you well, feel free to wear it whenever you want.
