Every woman has that one sports bra: the one from high school full of holes and empty of elastic. After years of faithful service, it no longer holds things like it used to. Honestly, you should have retired that bra years ago. But, like your old boyfriend, you keep it around for one reason: it’s comfortable Luckily for you, it’s possible to find that level of comfort right off-the-rack (and without the use of a time machine)!

When it comes to heavy activity, an ill-fitting sports bra can be your worst enemy. One that’s too small will leave you feeling squished and suffocated. One that’s too big, on the other hand, is completely useless. Either way, you’re setting yourself up for an uncomfortable, and potentially damaging, workout.

Renelle Braaten, president and founder of ENELL, a company which manufactures high-quality sports bras, once told us, “An ill-fitting or unsupportive sports bra, especially while engaging in sports or strenuous activity, can cause premature sagging of the breasts and stress on your back muscles.” In addition to arm, shoulder, breast, and back pain, Renelle claims that an improperly-fitted sports bra “can also cause headaches, indentation, scarring, chafing or improper posture.”

It’s such a big problem, in fact, that plenty of women cut their workouts short to avoid this discomfort. Other women, however, get creative. To help avoid bouncing, some women double up on sports bras, while others, looking for extra support, keep their regular bras on for the entirety of their workouts. Neither solution is ideal, however.

Carla Birnberg, author of What You Can, When You Can: Healthy Living on YOUR Terms, though she was small-chested, was part of the double-up group. “Being a member of the Tiny Tata Tribe I do think I have a lot more choice and flexibility with regards to what type of sports bras I wear. But back in the day when I was an aerobics instructor and sports bras weren’t as good even with my small endowment I wore two.” But, hopefully, the days of doubling-up are coming to an end.

The sports bra industry is finally starting to pay attention. In recent years, the options available to your typical woman have exploded. Thanks to all these choices, even Carla Birnberg managed to find the perfect fit. Fashion and function intertwine according to Carla it’s, “also important to find a sports bra that makes you feel good about yourself and how it looks on you.” No one wants to go to the gym looking like roadkill!

FINDING THE RIGHT FIT

Rebecca duRivage-Jacobs, an associate product line manager at Moving Comfort, knows all about finding the right fit. Her brand offers cup (A-F) and band (30-44) sizes customized to a wide range of body types. When it comes to finding the right fit, Rebecca told us, “Your lingerie bra size and sports bra size are equivalent, which means that if you know what you wear in lingerie, you should be able to easily determine your sports bra size.”

Women need to size themselves regularly to ensure long-term comfort. After all, a woman’s body is in a constant state of flux. Moving Comfort recommends replacing your sports bras each time you change running shoes (about every 300 miles).
Rebecca stressed the importance of looking at these four things when picking out a sports bra:

• Seams: Can you feel them? Do they rub against any sensitive areas? Improperly placed seams are the number one cause of chafing.
• Materials: Is the material flexible? Does it make you feel overheated? For a good workout, you need a bra that’s breathable and lightweight.
• Shape: Do you like how you look in the bra? Does it hug your curves? You need to pick out a style you like in a design that flatters.
• Bottom Band: Does the band lay flat against your chest? Does it have enough stretch to provide support? As this band is the foundation of support, you need to make sure it fits correctly. Otherwise, you’re back to back to bouncing and black eyes.

While it sounds simple, girls with larger breasts sometimes struggle to find that perfect mix of comfort and function. They are also the individuals who most need the support. “If you have a larger cup size then you should look at sports bras that are offered in cup/band sizing,” suggests Kim Lim, a product manager at active apparel manufacturer, Soybu. She continues, “When engaging in high-impact sports or movements, women with a C cup or larger should look for a high-impact bra that provides support and allows for movement. For higher impact activities, look for thicker straps and adjustable bands. The bra should not be too low cut to avoid spilling out. For lower impact activities (yoga, Pilates, walking, etc.), bra pads are highly recommended, as they provide fuller coverage along with a little more support than the body fabric itself.”

Small-chested girls don’t need to be so picky. They can typically pick something right off the racks. But, they still need to pay attention to fit and function. The product manager advises, “If you have smaller breasts then you should start with the level of impact your sport requires and then look for features and fabrics you prefer. If the bra is offered in XS-XL sizes then I would start with the size you wear for athletic tops, then make sure the band is snug and the bra offers proper coverage.”

THE SPORTS BRA PERFECT FIT TEST

Bras are just like jeans: every brand is different. Therefore, even if you follow Kim and Carla’s advice, there’s no guarantee it will be the right fit! So, before you fork over the cash, test it out:

• Jump Up and Down: Make sure that your boobs don’t bounce more than an inch each way. Anything more than that indicates lackluster support. down.
• Bend over: If anything spills over the top, you made the wrong choice.
• Take deep breaths: Make sure that the bottom band doesn’t constrict your breathing. Make sure your band is supportive but not so supportive you can’t breathe. If you typically wear a heart monitor, bring it along for the fitting.
• Pump your arms: Mimic the movements you make when running. Now, multiply that friction and chafing by a thousand.
• Lean back: Press your shoulders against the wall a few times. Roll your arms. Make certain that nothing will poke you during sit-ups or abdominal exercises.

If you follow these tips, you can finally put “Old Faithful” out to pasture! If your fittings leave you feeling embarrassed, get a confidence boost from these confident starlets!