Does your sports bra fit? Chances are, it probably doesn’t.
An estimated 85 percent of women — and 50 percent of professional athletes — wear the wrong size sports bra. This is a major issue, considering wearing an ill-fitting bra during exercise can not only be uncomfy, but impact performance (yes, really) and pose a risk to your health.
To help more women find their right fit, we tapped Nike EKIN Training Specialist Anna Burdekin for her tips on working out your size and how to check it sits correctly.
Related: WTF To East Before & After You Run
How Is a Sports Bra Supposed to Fit?
A sports bra should feel firm but not exactly tight.
“The ideal fit of a sports bra is to be firm and supportive,” explains Anna. “It needs to provide a comfortable fit without restricting movement or causing distraction.”
Your sports bra size may vary from your regular bra size due to differences in design, as well as the need for support and compression.
“Many sports bras use general sizing (S, M, L, etc.) rather than specific cup sizes, which can result in a less precise fit. Additionally, the band in sports bras may require some individuals to adjust their size for optimal comfort and support,” says Anna.
For example, a 30E and 32B would likely both find an XS fits best, despite the several-cup difference. Anna recommends using this handy size chart as a guide to compare your regular and sports bra’s sizes.
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How Do You Determine Your Sports Bra Size?
To determine your sports bra size, there are three different parts of the bra you should check.
- Chest band
- Shoulder straps
- Cup support
Chest band
The chest band of the bra should sit level around your ribcage and not ride up, according to Nike recommendations. Place two fingers flat against beneath the chest band. If this is either too tight or too loose, the size may not be correct.
You can also perform a reach test by reaching your hands above your head and watching the chest band to see if it moves.
Shoulder straps
Your bra’s shoulder straps should sit flat against your shoulders without digging in or sliding off. They should also not your restrict range of motion.
To test the right fit here, place two fingers in just behind the shoulder, being sure to avoid the dip from your collarbone. As above, if it presses on your fingers too much or if there is too much space, adjust the length of the straps — or if you can’t do that, change size!
Cup support
As with a regular bra, it’s important your sports bra keeps the girls well in place. Your bra should contain your breasts without any spillage at the top or on the side.
To test this, bend forward and then stand back upright, noting whether the breast has not spilled at the top. You could also run on the spot or jump to check whether there is movement.
Do Sports Bras Stretch?
Sports bras often stretch over time due to wear.
Anna recommends some tips to maintain fit and support: “Use multiple sports bras in your routine to reduce wear on any single bra and follow care instructions, such as hand washing and air drying, to preserve elasticity.”
Is Wearing an Ill-Fitting Sports Bra Bad For You?
Wearing an incorrectly-fitted sports bra, especially during high-impact exercise, can significant impacts, including:
- Discomfort
- Chafing
- Breast movement and strain
- Back, neck, and shoulder pain
- Reduced focus and confidence
“Insufficient support can lead to excessive breast movement, which may result in strain on the Cooper’s ligaments — connective tissues that help maintain breast structure — potentially leading to long-term sagging,” says Anna.
The effects aren’t just physical, either. “Discomfort and excessive movement can make an athlete self-conscious, leading to distraction and reduced performance,” Anna adds.
Best Sports Bras
Different activities require different levels of support, and most sports brands’ offerings cover all bases. For example, Nike has the Indy Light Support and Alate Light Support bras, as well as the Medium Swoosh bra and Indy High Support bra.
For low-impact activities like yoga and Pilates, a light-support bra will likely suit just fine as they offer gently, flexible support. If you’re lifting weights or taking a spin class, seek out a medium-support bra. For high-impact activities like running — or any sport where you’re running — and HIIT classes, you’ll want a high-support sports bra that ensures maximum stability.
