Long gone are the days of super padded push-up bra with underwires that would escape and slice into flesh. Anyone who wore one of these contraptions would know the feelings of relief and pleasure when finally escaping it at the end of the day!
The 2012 “Free the Nipple” campaign to decriminalise and de-stigmatise female nudity in public brought awareness to the fact that women’s bodies are still overly sexualised. This successful movement contributed to the current comfy trend of going braless, normalising the natural shape of the human breast over the pumped-up and padded Wonder Bra silhouette of the 90s.
Then, the lockdowns of 2020 unleashed more breasts around the country, as women worked from home braless in comfy clothes.
Gillian Anderson famously said in 2021:
“I can’t wear a bra. I can’t. I’m sorry, there’s no… I don’t care if I reach my belly button… my breasts reach my belly button. I’m not wearing a bra anymore. It’s just too f***ing uncomfortable.”
The clip on Twitter garnered more than 124,000 views and many comments from women claiming that they too had stopped wearing a bra.
In 2022 Selfridges reported that sales of non-wired bras were up 90% from the previous year and most shops now offer an amazing range of soft bralettes. These offer minimal support and coverage, making them the most comfortable option for those not wanting to wear a bra but needing something to take the edge off the bounce.
The no-bra trend is well and truly among us and it’s a good thing too. Women embracing their natural shape and feeling comfortable can’t be a bad thing. However, when it comes to working out, this is not ideal! I have been a personal trainer and have taught various exercise classes for 20 years. I have personally experienced the evolution of the sports bra and seen so many suffer strap scars, chafing and having to deal with double bras to achieve an adequate level of extra support. Things have come a long way. Now we have bras for different sports based on the way the action of the sport affects the movement of the breast. We have bras in sweat-wicking or buttery material to protect the skin from the varying sweat levels of different workouts. Plus, there is a wide range of vibrant and beautiful colours to suit any complexion. So why are women ditching the bra in the gym? I’m not talking about classes like yoga or pilates where there is minimal impact and freedom of movement is key. I have noticed so many young women in running classes going braless, yes braless! Not even a crop or bralette in sight. This can be damaging even for the smallest of boobs.
It wasn’t until 2009 that the first ever paper on breast biomechanics was published. It showed movement in three dimensions: up and down, forwards and backwards, and from side to side, in a figure-eight formation. Previously it was thought that they only moved up and down. This revolutionised the way sports science viewed the importance of proper breast support, leading to more research.
Researchers at Portsmouth University’s Research Group in Breast Health (RGBH) calculated that the breasts can move 15cm during a run. Running brand Brooks conducted a study showing that running in the wrong bra size can shorten your stride by four cm. This equates to running an extra mile or 1.5 kilometres over the length of a marathon. Another study found that unsupportive sports bras are linked to slower marathon times, and this slowdown is increased exponentially with cup size: a woman with a 36DD cup size would finish a marathon over 34 minutes behind a woman wearing a 36A, even if they had similar fitness levels and a similar training experience.
‘Runner’s boob’ is real! GPs are reporting that an increasing number of runners are complaining about pain in their breasts from running. Exercise-induced breast pain is proposed to be linked to the stretch of the breast’s skin, fascia and Cooper’s ligaments, which once stretched cannot return to their former size, leading to permanent sagging. Medically this is known as breast ptosis and is defined as “an inferior descent of the nipple relative to the breast fold and lower pole skin redundancy”.
Aesthetics aside, the right sports bra can help prevent injury. The bounce of an unsupported breast can cause tension in the shoulder and neck muscles, which over the course of a long workout can cause premature fatigue and the breakdown of proper form, increasing injury risk. Studies have shown that low support bras cause runners to put more force through their feet in an attempt to cushion their bouncing boobs. This impacts the injury risk of the ankles, knees, legs, and hips.
Choosing the Right Sports Bra
Shelf bras are a basic crop or vest top with a shelf for elastic under the breast that lightly holds them in place. This offers minimal support and is great for very low impact movement, such as yoga, stretching, mobility, static cycling and resistance training. These are great for freedom of movement and are very easy to breathe in, with minimal chest constriction.
Compression sports bras, such as crop tops, press the breasts against the chest to minimise movement and provide support. Make sure the centrepiece lies flat against the breastbone. These work best for smaller cup sizes and are best suited for low to medium impact activities, such as yoga, pilates, spin and weightlifting. These are easy to fit for smaller cup sizes and can be comfortable for medium to large cup sizes as well, although this will differ between individuals. These will not provide adequate support for high impact sports. Be wary, to take these off they need to be pulled over your head. When sweaty and pumped after a workout this can be one of the most challenging and frustrating tasks of your life! I am sure I am not the only one who has nearly dislocated a shoulder in doing so! To avoid this risk, opt for a bra that zips in the front, although the problem with these is getting the zip closed in the first place. If you are attending a class, allow time for the zip so that you are not late.
Encapsulation sports bras have individual cups that support and lift each breast separately. Suitable for medium to high impact activities and larger cup sizes. They do not prevent the breast from moving, rather, they support them through each of the 3 dimensions of movement to minimise pain and damage. These usually come with adjustable straps that can provide the best support with least discomfort when properly fitted to the user. Some even come with the option of racerback style, to allow more freedom of shoulder movement, or standard, for those wanting less pressure on their trapezius and neck muscles. These bras are ideal for high impact activities like running, jumping, HIIT and mountain biking. It can be tricky to encapsulate smaller cup sizes but it is possible, so shop around and try on several styles and brands to find what works for your body.
Combination sports bras offer a mix of compression and encapsulation for both compression and support. These provide the highest level of support and comfort for larger cup sizes during high impact activities.
When choosing a sports bra it is best to get properly fitted and try before buying. Even jump up and down, shimmy and wiggle in the changing room to see how it feels. Regular sports bra wearers will be all too familiar with this practice! Everyone’s breasts are different shapes and sizes and even runners with the same cup size may require a different bra type based on breast shape.
Feeling Body Confident when Exercising
The RGBH found that 46% of schoolgirls were deterred from doing sport because they were worried about their breasts, but only 10% of schoolgirls regularly wear a sports bra. It is important for young people to feel comfortable and enjoy sports and physical activity for long-term health and mental wellbeing. More education and understanding are needed to help close the gap between boys’ and girls’ activity levels. Far too many adults are also put off attending a gym because they feel self-conscious about their bodies. Breast size and bra fit play a huge role in this. With the current obesity crisis and the general poor health of society, getting people to take part in more activity is essential and making them feel comfortable in doing so is key.
