When it comes to support during sport, wearing the right bra is a no-brainer.

The reason? Your breasts can move up to 12cm when you run! But with more than 70% of women slipping on the wrong size, it seems many of us are in need of a quick bra-fitting lesson. To remedy that, we asked Dr Deirdre McGhee from Breast Research Australia (BRA) for her top four tips on finding the ideal workout fit.

Hit the change rooms 
Dr McGhee’s golden rule? Try before you buy! “Even if you have the best bra on the market, if it doesn’t fit correctly, it’s either too big or too small, then it won’t limit your breast movement,” she explains. “You have to retry on each bra style, don’t just go back each time and buy the same one.” Breasts change with weight fluctuations and with age. Bra fit can also differ hugely between brands, so you won’t necessarily stay the same size.

Find the right fit
Get the size of your bra band right first, ensuring your breast tissue is snugly in the cup and not in the band to ensure you’re properly supported. “You should be able to lift your arms up and down and the band shouldn’t shift on your trunk,” explains Dr McGhee. Next, select the right cup size by checking your breasts are flush with the edge of the cup - if they bulge over, it’s too small, while gaps or wrinkles in the fabric are a sign it’s too big. Lastly, the front band should be flat on your breastbone and, when the straps are adjusted, they should be comfortable and secure, not cutting off your circulation!

Go for practical design
There are two ways to limit bounce: “encapsulation”, where each breast is supported separately through seaming or underwire and “compression”, where breasts are held against the chest (think a crop top). Get chafing or sweating? Dr McGhee suggests a bra that encapsulates each breast, rather than one that pushes them together. No matter what your size, features like wide cross-straps and strong elastic are important.

Take it for a test drive
The amount of support you need will vary depending on the type of exercise you’re doing- a vigorous jog requires more support than a walk or a Pilates class. Don’t be afraid to jump around in the fitting room to see how the bra feels when you move. Bounce be gone!

© Prevention Australia
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