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The 5 Ways Women Suffer Because of Sports Bras (And How to Fix It!)
Advice from sports bra experts, MAAREE

Let’s be honest—sports bras are both a blessing and a curse. A blessing because they theoretically keep things in place. A curse because, well, they often don’t.

And when they don’t, we pay the price—in pain, discomfort, and sometimes the sheer humiliation of realising our bra has given up mid-run.

So, if you’ve ever found yourself cursing at your sports bra while peeling it off like a second skin post training session or workout, this one’s for you.

Here are the top five ways women suffer when it comes to sports bras and, more importantly, how to fix them.

1. Shoulder Pain

Because Your Bra Thinks It’s a Backpack

Lets touch on one biggest culprits when it comes to the five ways women suffer when it comes to sports bras, you know that feeling when your shoulders are aching after a workout, but not from lifting weights? Congratulations, your sports bra is putting in extra shifts as a weightlifting harness.

Why it happens:

80% of your sports bra’s support comes from the underband. When your underband isn’t providing enough support, the straps overcompensate, turning your shoulders into a human suspension bridge. The result? Pain, red marks, and shoulders that ache into next week.

How to fix it:

✅ Ensure your underband is the right size. It should be firm but not suffocating. Many shops still use outdated measuring methods that unnecessarily add 2-4 inches to your back size. With modern elasticated fabric, this isn’t necessary. Your back measurement should be within +/-1 inch of your bra size.

✅ You should only be able to fit two fingers beneath your underband when on the loosest setting.

✅ If your straps are doing all the work, loosen them slightly and let the underband take the lead!

five ways women suffer when it comes to sports bras

2. Chafing

The Workout Saboteur

You think you’re smashing your run until—BAM—the realisation hits that your underboob area is now a battleground of raw skin. Chafing is the gift that keeps on burning. And if you’ve ever had to shower post-chafing, you know true suffering.

Why it happens:

Sweat + friction = the ultimate recipe for pain. Bras made from poor-quality materials or those that don’t fit properly can rub against your skin, leading to abrasions and discomfort.

How to fix it:

✅ Get your size right – Excess movement between the bra and the skin causes friction, leading to chafing.

✅ Wear the right type of sports bra – Opt for moisture-wicking, high-quality fabrics that move sweat away from the skin and dry quickly.

3. Excess Breast Movement

The Boob Bounce Struggle

There’s nothing like setting off for a run, only to feel like your support is lacking. It’s distracting and can be painful. “I just want to focus on my run!”

Why it happens:

  • Your sports bra could be too old.
  • It could be the wrong support level for your activity.
  • Your size may be incorrect or has changed.
  • The sports bra’s quality and support level may be inadequate.

How to fix it:

✅ Replace your sports bras regularly – The elastic performance deteriorates over time. A study showed that washing and wearing the average sports bra 25 times led to a 32% reduction in breast support.

✅ Match your bra to your activity level – Low impact for yoga? Fine. Running? You need high-impact support with non-stretch, high-power fabrics. See our Sports Bra Guide

✅ Your size changes more often than you think – If you’re still wearing the same size from when you were 15, it’s time for a re-fit! Get a free virtual fitting

✅ Not all sports bras are created equal – There is no industry standard for ‘high-impact’ bras, so research your options to find the best support for your activity.

4. Difficulty Breathing

The Too-Tight Trap

It’s a sports bra, not a corset. If you’re struggling to breathe mid-workout, your bra might be too tight.

Why it happens:

It’s easy to assume that tighter = better support, but a band that’s too tight can restrict lung expansion, making it feel like you’re training at altitude while simply jogging through the park.

How to fix it:

✅ Check your underband size – It should be snug but not rib-crushingly tight.

✅ If you can’t take a deep breath, try sizing up in the band while sizing down in the cup to maintain support without suffocation.

✅ Some bras have non-elastic underbands that don’t expand as you breathe. Ensure your bra has a firm but elasticated underband for the perfect balance between comfort and support.

5. Running Performance

Your Bra Could Be Holding You Back

Did you know that wearing the wrong sports bra can literally slow you down? Studies show that excess breast movement impacts running efficiency, and over the course of a marathon, wearing an unsupportive bra could cost you an entire mile. Let that sink in.

Why it happens:

An ill-fitting sports bra can shorten your running gait by up to 4cm per stride. Over a marathon, that lost energy adds up!

How to fix it:

✅ The right sports bra = better running performance. Choose a high-impact, performance sports bra.

✅ A well-fitted sports bra helps you run more efficiently. Get a free fitting consultation

How to Find the Right Sports Bra

So, now that we’ve established that a bad sports bra can ruin your run, how do you find one that doesn’t?

✅ Get an online fitting – An expert fitter can help you find your perfect fit without stepping foot in a store. Book here

✅ Research your bras – Not all sports bras are created equal. Look for brands that specialise in sports bras. Check out MAAREE

✅ Test it out – Jump, run in place, do a little dance. If things are moving too much, reassess the size or style.

✅ Prioritise comfort AND support – You shouldn’t have to choose one over the other. The right bra will do both

Final Thoughts

 

So now we have covered the ways women suffer because of sports bras. Hopefully now you will know that the right sports bra can make all the difference in your workout, performance, and overall happiness (because let’s be real, there’s nothing like the joy of a perfectly fitting bra).

So, if you’re tired of shoulder pain, chafing, and a sports bra that actively works against you, it might be time for an upgrade. Your body—and your future marathon time—will thank you.

SHOP HIGH-IMPACT SPORTS BRAS