Introduction
For many young athletes, comfort and confidence play a pivotal role in their athletic journey, just as much as skill and training do. As girls transition through puberty, their bodies undergo significant changes, necessitating adjustments to their athletic gear. One critical aspect often overlooked is breast support. A well-fitted sports bra is not merely an accessory; it is an integral component that can significantly enhance performance, comfort, and long-term health.
Understanding the Importance of Sports Bras
The Impact of Proper Support
Research highlights a startling statistic: up to 70% of women and girls are wearing the wrong bra size, which can lead to discomfort, restricted movement, and even reduced participation in sports. During puberty, breast growth can induce pain, embarrassment, or self-consciousness, potentially discouraging girls from remaining active. A properly fitted sports bra provides essential support by reducing breast movement, thereby minimizing pain and enhancing performance. Studies from the University of Portsmouth reveal that unsupported breasts can move up to 15 centimetres during activities like running, causing discomfort and skin strain. Therefore, the right sports bra is not a luxury; it’s essential equipment for female athletes.
Key Considerations in Choosing the Right Sports Bra
Support Level
It’s crucial to select a sports bra based on the activity’s impact level. High impact bras are designed for activities such as running or jumping, whereas medium impact bras are more suitable for gym or field sports. Different sports necessitate varying levels of support to ensure comfort and performance.
Proper Fit
The band should sit firmly around the ribcage without riding up, and cups should fully cover the breast. The band provides up to 80% of the support, making it a critical component of a sports bra.
Material and Fabric
Opt for moisture-wicking, breathable materials with soft seams to prevent chafing and maintain coolness during activity.
Straps
Wide, adjustable straps that do not dig in or slip enhance comfort and adaptability during puberty. A practical way to test the fit is by jumping or running on the spot; if there is noticeable bounce, the support level needs reassessment.
Types of Sports Bras
- Compression Bras: These hold the breasts close to the chest, making them ideal for smaller busts and lower impact sports.
- Encapsulation Bras: Featuring individual cups for each breast, these are perfect for larger busts or high impact activities.
- Combination Bras: Offering both compression and encapsulation, these provide maximum support. For youth athletes still growing, combination bras with adjustable straps are often the best choice, as they adapt to body changes over time.
Encouraging Confidence and Participation
The emotional aspect of this issue is just as critical as the physical one. Research from UK Coaching indicates that many girls drop out of sports during puberty due to embarrassment about their changing bodies or the lack of suitable gear. Coaches and parents can play a vital role in support by:
- Normalizing conversations about sports bras and comfort
- Providing private changing facilities
- Ensuring training kits include appropriate support
- Offering guidance on purchasing and fitting sports bras
Creating an open, supportive environment helps girls feel confident and capable, both on and off the field.
Knowing When to Replace a Sports Bra
Even the highest quality sports bras have a limited lifespan. Elastic fibers stretch and lose their supportive qualities with regular washing and wear. Most experts recommend replacing sports bras every 6-12 months if used frequently. Indicators that it’s time for a new bra include:
- The band rides up or feels loose
- Stretched or damaged fabric
- Straps no longer secure properly
- Visible signs of wear or fading
A supportive bra should feel snug, not tight, allowing athletes to breathe easily while providing secure support.
Conclusion
A sports bra is more than just an undergarment; it is an integral part of an athlete’s performance kit. For young female athletes, wearing the right bra promotes comfort, reduces injury risk, and builds body confidence. By ensuring every athlete has access to the right support, we can help more girls stay active, confident, and empowered in sport.
By Performance Nutritionist, Tamara Walker
Book a 1-2-1 with Tam here
Disclaimer
This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counseling. Every child’s nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child’s diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.
References
[1] Research Group in Breast Health, University of Portsmouth. (2022). Sports bra fitting and breast health awareness.[2] UK Coaching. (2023). Coaching girls through puberty: Supporting physical and emotional changes.
[3] Scurr, J., White, J., & Hedger, W. (2011). The influence of breast support on the kinematics of the breast during running. Journal of Sports Sciences, 29(1), 55–61.
[4] The Telegraph. (2024, March 21). Keys to finding the perfect sports bra.
[5] Keep Your Boots On. (2023). Sports Bra Fitting Guide 2.0.
[6] Training Peaks. (2023). Find your perfect sports bra.
[7] Runner’s World UK. (2022). Sports bras: The ultimate guide.
[8] Ladies Gaelic Football Association. (2024). Female Athlete Toolkit.
[9] UK Coaching. (2024). Keeping girls in sport: Confidence and kit considerations.
[10] The Runner Beans. (2023). A girl’s guide to sports bras.
