If you’re a runner, then you know that the right gear matters when it comes to comfort. The wrong shorts or shoes create pain in no time. But ladies, let’s not skip the importance of the mighty sports bra. Part of a woman’s running success is determined by how the body handles the momentum generated. A new study reveals that when it comes to running economy, a supportive sports bra can make a significant difference in efficiency.
Not only does a good sports bra reduce breast pain during workouts, but it’s also like a trusty sidekick in your running performance. By looking at how the lower limbs move, studies reveal that larger chests can impair running economy. One of the crucial elements of the lower limb during running is the knee joint. Your arm swings help to balance the opposite sides of the body and this is good for efficiency, but the chest is different. If the chest has a lot of extra movement, the knee joint has to compensate for the extra jiggle. Recent research shows that wearing a more supportive bra removes this extra movement during jogging or running, allowing the knee joint to extend with more power. This corresponds to fewer knee joint excursions, meaning that the joint has less movement overall and is stiffer.
When we hear the term “stiffness” it’s easy to picture an affliction of older age. And yes, as we age we do feel more joint stiffness as well as types of arthritis that can lead to joint discomfort. But we’re not talking about inflammation-based stiffness or weakness-based stiffness – in this case, stiffness in the knee joint during the run is a good thing.
Knee joint stiffness is ideal for transducing the power of the legs through the torso and to the upper body. Too much lower leg wobble and efficiency suffers, so in this case, knee joint stiffness means that there is little jiggle to compensate for.
A recent study tested women who had a range of cup sizes (from B to D) and had them try out two types of sports bras, low and high support. They also ran without support at all, going without a sports bra, for science of course. The running testing periods were 3 minutes for each condition, low, high, and no support.
The results? As you guessed, the no support condition was a worst-case scenario, causing the most knee excursions and wobble. A low-support bra helped a bit, increasing knee joint stiffness by 2%. The best outcomes were with the high-support bra, boosting knee joint stiffness by about 5% compared to low-support attire. That’s a 7% advantage over the no-support condition. 
It is not just about the bouncing (or not bouncing). It’s about how your entire body responds. When you don’t have the right support, your body must compensate in ways that jostle your joints and take more muscle to control. A high-support sports bra creates better body alignment as you run, reducing how hard you have to work as you move.
Many women are uncomfortable with their bodies, and if their chest is large and poorly supported, women reduce their participation in higher-intensity forms of exercise. If we want to eliminate obstacles to active lifestyles, then many women may need to prioritize a well-fitting sports bra that can deliver the support they need. Just like investing in our nutrition at the grocery store, our investment in fitness may include a more supportive sports bra.
Studies suggest that the most effective sports bra features for support involve cross-back straps that don’t slide off the shoulders. A higher neckline can also be helpful to restrain breast movement. But everybody is a little different, so be sure to try on several options before you select your favorite.
With any history of injury to your shoulders, be sure to find a sports bra that can be easily pulled on and removed, even if when you’re sweaty. Those with larger chests may also consider adjustable straps and bands to ensure the right level of support and comfort. Wider straps tend to be most comfortable, and front enclosures are typically the easiest to use, especially for those with a history of shoulder injuries. Lastly, keep that elastic stretchy by avoiding high heat in the dryer. The right gear can help us feel more confident about staying active in our lives, so prioritize a comfortable solution when it comes to your sports bra.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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