Last updated on February 23rd, 2021 at 12:45 pm
For women, a sports bra is an essential item in your fitness equipment. Regardless of whether it’s a regular bra or a sports bra, the truth is, it has to fit snug to provide adequate support, reduce breast movement, and prevent excessive bouncing.
This rule makes sizing a sports bra challenging. Consequentially, many women assume that they have to compromise their comfort for a significantly tighter sports bra to keep their breasts during vigorous physical activity. Therefore, putting their health at risk.
Your sports bra is too small when the straps and bands cut into your skin, cause shoulder and back pains, cause difficulty in breathing, or your breasts spill over the top, bottom, or sides of your sports bra. Read further to know the signs of a tight sports bra and the dangers of wearing one.
Signs that your sports bra is too tight
Apart from the discomfort and tightness around your breasts and shoulders, below are more signs indicating your sports bra is too tight, and there is a need for a properly-fitted one.
The straps and bands are digging into your skin
The straps and bands need to be snug and comfortable as they should help in offering support and not solely carry the weight of the breasts. Therefore, the bra is small if the straps leave you sore and chafed, due to pressure on the skin. Well-endowed women should wear wide-set straps or a racer-back to put even pressure and weight across the shoulders.
Boob spillage
The straps may be well fitted, but if there is breast spilling from the top, sides, and bottom, the sports bra has a small cup size. Tight sports bras compress the breasts causing the uni-boob effect due to lack of enough room for your cup size. Some sports bras have separate cups to encapsulate each breast separately and provide extra support. Whether you have larger or smaller breasts, more coverage is always better and very minimal cleavage.
Breast pain and tenderness
Pain is an apparent sign that the sports bra fits too tight. The pain is usually around the breast tissue and nipple, especially after exercise. The excessive compression from an uncomfortable sports bra makes the breast sore causing bruising in the form of dark purple patches.
The band at the back rides up
The band at the back needs to be horizontal, and it should not ride up or curve upwards. It means your band size is too short of offering support for your cup size, putting more strain on your neck and shoulders.
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Fastening the band on the first hook
Some sports bras come with hooks and are worn on the first and second hook since the band expands with time. But if you can only wear your sports bra on the loosest hook, then it means it is too small for you.
Have a hard time taking off the sports bra
Like any other clothing, a sports bra that does not have a clasp at the back is too small if you have a hard time taking it off or putting it on. If you have to stretch the fabric to its maximum, then it is probably too small.
How Tight Should a Sports Bra Be?
A sports bra has to fit snugger than a regular bra, but should not feel too constrictive that you can’t breathe. One should be able to fit no more than one finger under the band and cup. A properly-fitted sports bra also has to be tailored to suit your body type and type of work-out. It starts with getting the right measurements and matching them to the appropriate size chart.
What Happens if You Wear a Sports Bra that is Too Small?
Below are some of the health consequences of wearing a sports bra that is too small.
- When you experience breast tenderness and chest pains. A small sports bra will compress the breast tissue, making it tender. The chest pain is from the pressure of the tight band on the rib cage.
- Back pain is most common among women with more massive breasts from the involuntary bad posture developed from poorly supported breasts. Back pain may extend to hip pain over time.
- Tight straps cause shoulder and neck pain since they pull on the shoulders to offer support. The uneven weight distribution then leads to neck pain.
- Blockage of the lymphatic system. Wearing a tight sports bra constricts the lymph vessels since they are very thing, therefore, very sensitive to pressure and compression.
- Breathing problems. A sports bra with a very tight band restricts the movement of the ribs, making breathing difficult. The shortened breath may be dangerous during a work-out.
- Increases the risk of breast cancer. Wearing a sports bra that is too small obstructs proper circulation, which can lead to breast cancer.
- Skin abrasions. When the tight straps and bands, rub onto the skin from continuous movement, it will cause skin abrasions and blisters.
- Bad posture. Due to the tension from the upper body’s pain, over time, one may try to adjust their posture to stooping to minimize the strain. Poor posture can further lead to more severe effects, such as hip pain.
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Wearing the correct sports bra size is not just for aesthetics, it is also necessary for a healthy body. The right sports bra will also help you to achieve your fitness goals efficiently.