A good sports bra might unexpectedly improve your running.
According to a new study, a supportive bra not only minimizes painful breast bounce, it can also help you run more efficiently by changing how you bend your knees.
For many of us, getting a bra is about as much joy as getting a colonoscopy. But a recent study gives one compelling argument for perseverance: the correct sports bra might really improve our running abilities.
According to a recent study published in Frontiers in Sports and Active Living, nearly 3 out of 4 women report breast pain when running, frequently as a result of having larger breasts and wearing a sports bra that is ill-fitting or unsupportive.
The researchers discovered that a decent sports bra helps lessen breast pain, but its advantages go farther than that: Additionally, a supportive, properly fitting bra can alter how much the knees flex during running, leading to better performance.
“The human body typically optimizes cyclic movement patterns for walking and running toward metabolic efficiency,” says lead study author Douglas Powell, PhD, director of the Breast Biomechanics Research Center at the University of Memphis in Tennessee. “By removing or reducing the constraint of breast motion, the neuromuscular system can perform in a more metabolically efficient manner.”
The latest study adds to previous research from the same journal, which indicated that supportive, well-fitting sports bras can enhance running performance by 7% by facilitating better oxygen utilization.
*Study Participants Ran in Low-Support, High-Support, and Bare-Chested Bras
In the latest study, researchers examined the potential effects of reduced breast motion during running on the biomechanical parameter known as knee joint stiffness. While the problem is still being investigated, a body of prior research has indicated that a person's running efficiency increases with knee joint stiffness.
Twelve recreational runners between the ages of 18 and 35 who wore bra cups in sizes B, C, or D underwent professional bra fittings for two distinct sports bras: one with heavy support that restricted breast movement and one with less support. Then each participant ran three times on a treadmill, once in each of the various bras and once without any.
Researchers computed knee joint stiffness and breast movement while women ran using motion capture cameras and 3D software.
The study discovered that the runners' knee joints were 2 percent more stiff when wearing a low-support bra than when they were running bare-chested. Additionally, the runners' knee joints were 5% stiffer while wearing a high-support bra than when they were bare-chested.
*Why a Good Sports Bra Is Important
The study team acknowledges that one of the study's limitations is that it is too small to adequately represent all recreational runners. It's also not clear if the findings would apply to ladies who have shunned jogging because of breast discomfort but wish to give it another shot with a more supportive bra.
Nicola Brown, an associate professor of female health and performance at St Mary's University Twickenham in England, believes the findings should nevertheless serve as a warning to female runners to carefully consider how their bra can effect their training experience.
According to Brown, a non-participant in the new study, "if breasts are not appropriately supported they can move independently from the body during exercise." The mechanics of running, muscle activity, breathing frequency, and perceptions of effort can all be affected by this movement, which can also discourage women from exercising out of pain or embarrassment.
*Advice on Choosing a Sports Bra That Fits Properly
According to Brown, ladies should search for a tight band beneath their breasts in a sports bra that sits level around the body without the cups puckering or gaping or the breasts overflowing out into the cups. According to Brown, it's simpler to achieve a proper fit when the band and straps may be adjusted.
"It is a good idea to try on your sports bra and have a jump around in the fitting room to check if it is supportive enough and feels comfortable," advises Brown.
The finest sports bra won't always maintain its shape, so even when you discover the ideal fit, Brown says. "Your sports bra may not fit properly or may need to be replaced if you notice your breasts shifting excessively while exercising or if you suffer any pain or discomfort while exercising.
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