Fit Villains: Selfish, Shameless, Sassy, Fitness.

When it comes to fitness gear and apparel, finding the right sports bra is kinda like finding the holy grail. Once you find the ‘perfect’ fit, you never want to let it go! 

But if you’re like most women, you probably haven’t found the ‘perfect’ sports bra. And while it’s not necessary to spend a ton of moola, making sure the one you have fits is KEY to avoiding pain, discomfort and injury. Even if you’re an A-cup like me. 

Wanted to address a few boobie fitness concerns as the questions keep piling up in my Ask!

Here are some of the BIGGEST fit-boobie quetions I get. 

Q: Why do my boobs ache after my workout? Even if I’m wearing a decent bra?

In most cases, that decent bra might not be as good as you think, or it may be worn out. Fabric stretches over time and eventually all sports bras need to be replaced. Sadly, not all bras are designed for all kinds of movement. And with a surge of women ramping up their workout intensity, there’s a need for better support in general. 

The number one cause of breast pain in fitness is poor support. 

We’ve recently learned that during exercise, our breasts move not only up and down, but also side to side and forward and backward. Many sports bras, especially older models, don’t account for the forward and backward motion. Combine that with our tendency to wear the wrong fit for OUR breasts, and it’s a recipe for poor support and pain. 

This latter motion (backward and forward) simply isn’t factored in by most sports bras, especially those with low support (no underwire and no extra fabric cups). D-cup breasts in a low-support bra can move a total of 3-5 inches up and down AND in & out during a sweat session. 

That’s quite a workout! 

If you’re bigger than a B-cup, choose a high support sports bra that has a cup for each breast. This style is way better at keeping the girls comfortably contained while you work out. Take your time and try on different styles for comfort. Most importantly, before you leave the store TEST them out by jumping up and down, and bending forwards and back. They should be well supported in all planes of motion (imagine burpees: they should support you in plank AND as you jump up at the end). 

How to Wear a Support Bra - Things You Didn’t Know

Q: Do I need to wear a sports bra if i’m a B-cup?

If you’re a B cup or smaller, you may be able to get away with no support during the day, but for your workouts support is a necessity: don’t think you can get away with it forever! Damage builds over time: once stretched, the elastic tissue in your breasts may not go back to their normal shape. This can cause sagging, pain and discomfort in the chest, neck and upper back over time. 

Wear ‘em! Your future self with thank you. 

Q: I’m a guy, and I have moobs. I’ve lost a ton of weight, but still have fatty tissue up there. My concern is that I often get pain in my chest after a run, and my undershirts don’t stop the motion entirely. What do I do? Do “bros” exist for men? Kinda embarrassed to ask, lol. 

Boys, you’ve got breast tissue too. Whether you’ve got some moob action going on, or just huge pecs, your tissue works the same way and can cause you pain over time. Support is about comfort and addressing a need: it’s not gender specific.

Compression shirts can help, and there are men’s sports undergarments you should look into, especially if you’re already noticing pain. There’s no shame in taking care of your body: less discomfort means more reps, a better time, and a more macho you. If that’s what you’re in to. :)

No need to be embarrassed! 

Finding the Right Sports Bra (Men, you too!)

Chest Support Options For Men

Q: Sometimes I get a rash and pain on my nipples after a run. Is this normal?

Very common!

This is known as ‘runner’s nipple’: sometimes there’s friction between your nipples and clothing, which can result in a rash, tenderness or aching breasts. It can be worse the hotter it is and the more we sweat, combining with heat rash in some cases. 

Don’t fight through the pain: address is when it happens. Ice packs can help with swelling (or frozen peas). A little vaseline and/or gliding lotion can help prevent friction, as can better padding (a cheap solution is tissue paper between your nipple and bra OR cut a panty liner in half: sticky side on the inside of the bra). A good fit is key: if your bra is snug and keeping your breasts controlled, there should be minimal friction. Friction may be a sign your bra no longer fits. 

Q: How often should I change my sports bra? How do I know if I need a new one?

Look for signs of wear and tear, and loss of elasticity: these are usually structural indicators that you should re-invest. Generally, your sports bra should be changed every 3-6 months, if you use it regularly. You can extend this time by alternating between different bras for your workouts. Remember that different activities require different support: you may want to have different bras for different workouts. Lower impact activities like walks, hiking or yoga mean you can get away with a lower support bra. The more jumping and up and down movement you do in your workout, the higher the support you should have. 

FAT LOSS MAY ALSO MEAN NEW BRA TIME! If you’re in fat loss mode, prepare for it to affect your boobs: they are made mostly of fatty tissue. That means your boobie needs MAY change as your body changes. VERY FEW women invest in new sports bras when this happens: one of the reasons they may start experiencing pain is because they’ve outshrunk their old bras. If you’re at the point where you need to buy smaller regular bras, it’s time to change your sports bra too. 

CHEAP TIP: If you don’t have the money to spend on additional bras, and you’ve got huge tatas, wear a normal bra under your sports bra for additional support. 

The Best Sports Bras For Big Busts

Have you found the ‘PERFECT’ bra for your breasts? Which ones work for you?