Introduction
By Performance Nutritionist, Tamara Walker
Ensuring comfort and confidence in young athletes is just as important as skill and training. As girls progress through puberty, their bodies undergo significant changes, altering their athletic needs. One crucial aspect that is often overlooked is breast support. A well-fitted sports bra can significantly impact performance, comfort, and long-term health for young athletes, making it an essential part of their athletic gear.
Why a Sports Bra Matters
Research indicates that up to 70% of women and girls wear the wrong bra size, leading to discomfort, restricted movement, and even reduced participation in sports. During puberty, the growth of breasts can cause pain, embarrassment, or self-consciousness, potentially discouraging girls from staying active.
A properly fitted sports bra provides essential support by reducing breast movement, thereby minimizing pain and improving performance. Studies from the University of Portsmouth reveal that unsupported breasts can move up to 15 centimeters during running, causing discomfort and skin strain. In essence, the right sports bra is not a luxury but essential equipment for female athletes.
Choosing the Right Sports Bra
Factors to Consider
- Support Level: High-impact bras are ideal for activities like running or jumping, while medium-impact bras suit gym or field sports. Different sports require different levels of support.
- Fit: The band should sit firmly around the ribcage without riding up, and the cups should fully cover the breasts. The band provides up to 80% of the support.
- Fabric: Choose moisture-wicking, breathable materials with soft seams to prevent chafing and keep athletes cool.
- Straps: Opt for wide, adjustable straps that do not dig in or slip, enhancing comfort and allowing for growth during puberty.
A good rule of thumb is to test the fit by jumping or running on the spot. If there is noticeable bounce, the support level is not right.
Types of Sports Bras
- Compression Bras: These hold the breasts close to the chest and are ideal for smaller busts and lower impact sports.
- Encapsulation Bras: Featuring individual cups for each breast, these are ideal for larger busts or high-impact activities.
- Combination Bras: Offering both compression and encapsulation for maximum support, these are perfect for youth athletes who are still growing. Combination bras with adjustable straps are often the best option because they adapt to body changes over time.
Supporting Confidence and Participation
The emotional aspect of this topic is as important as the physical one. Research from UK Coaching found that many girls drop out of sports during puberty due to embarrassment about their changing bodies or lack of suitable kit. Coaches and parents can help by:
- Normalizing conversations about sports bras and comfort
- Providing private changing spaces
- Ensuring training kits include appropriate support
- Offering guidance on where to buy or how to fit a sports bra
Creating an open, supportive environment helps girls feel confident and capable both on and off the field.
When to Replace a Sports Bra
Even the best sports bra will not last forever. Elastic fibers stretch and lose support with regular washing and wear. Experts recommend replacing sports bras every 6-12 months if used frequently. Signs it is time to replace include:
- The band rides up or feels loose
- Fabric is stretched or damaged
- Straps no longer hold firmly
- Visible wear or fading
A supportive bra should feel snug, not tight, and allow 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 sports.
By Performance Nutritionist, Tamara Walker
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 counselling. 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
Research Group in Breast Health, University of Portsmouth. (2022). Sports bra fitting and breast health awareness.
UK Coaching. (2023). Coaching girls through puberty: Supporting physical and emotional changes.
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.
The Telegraph. (2024, March 21). Keys to finding the perfect sports bra.
Keep Your Boots On. (2023). Sports Bra Fitting Guide 2.0.
Training Peaks. (2023). Find your perfect sports bra.
Runner’s World UK. (2022). Sports bras: The ultimate guide.
Ladies Gaelic Football Association. (2024). Female Athlete Toolkit.
UK Coaching. (2024). Keeping girls in sport: Confidence and kit considerations.
The Runner Beans. (2023). A girl’s guide to sports bras.
