Sports Bras & Biomechanics
The link between breast support, movement and performance
You're getting ready for pilates, you open your wardrobe, grab some tights and a bra, put your shoes on and walk out the door.
Did you stop and consider which sports bra is best supporting your breasts?
Probably not.
It's a thought most women have never considered, but one that matters.
Breast support isn’t always the first thing that comes to mind when we think about biomechanics, but as a Women’s Health Physiotherapist and Pilates Instructor, it’s something that’s increasingly on my radar. Recent studies have shed light on how something as simple as the right bra can have a profound effect on how women move—especially during exercise. These new findings are eye-opening and detail how breast support can significantly influence body mechanics, particularly in the lower limbs and trunk, during physical activities.
Understanding the factors that influence our clients movement is incredibly relevant to those of us working with women in the health and/or fitness industry. The findings of two key studies below highlight the practical significance of wearing the correct fitting sports bra for all female athletes and fitness enthusiasts.
How Breast Support Affects Movement
Fong et al. (2022) looked at how different levels of breast support affect the way women move, particularly focusing on upper body kinematics (think movement and alignment). What they found might surprise you: without adequate breast support, there’s significantly more breast displacement. This extra movement can throw off a woman’s posture and alter her movement patterns, sometimes leading to discomfort or even injury in areas like the neck, shoulders, and upper back.
Now, if you think about a typical Pilates session, where precision and alignment are key, this is a big deal. If a woman is constantly adjusting her posture to accommodate breast movement, she’s not going to be able to get the most out of the exercises—and she might even be putting herself at risk for injury.
Powell, Fong, and Nelson (2023) took this a step further by examining how breast support affects core stability and balance—two pillars of Pilates. Their research shows that without the right support, a woman’s ability to engage her core and maintain balance can be compromised. Given how central these elements are to Pilates, this is something we simply can’t ignore.
Research Highlights
Powell, Fong, and Nelson (2023), explored how increased breast support affects knee joint stiffness and contributing knee joint biomechanics during treadmill running. The research highlighted several key points:
Trunk Stability: Adequate breast support contributed to enhanced trunk stability, which is crucial for maintaining proper posture and reducing compensatory movements that can lead to lower back pain.
Knee Joint Mechanics: With adequate breast support, there was a notable improvement in knee joint stiffness, reducing the risk of joint misalignment and overuse injuries. It has then been theorised that correct breast support can reduce the risk of ACL injuries.
Load Distribution: Proper breast support ensured even load distribution across the knee joint, minimising asymmetric loading and decreasing peak joint forces during running.
Pelvic Alignment: Greater breast support resulted in more stable pelvic alignment, which is crucial for maintaining an efficient kinetic chain during movements.
Hip Mechanics: Enhanced control over hip rotation and alignment was observed with better breast support, leading to improved force distribution and reduced injury risk.
Overall correct breast support leads to improved control over trunk and knee movement, reducing the risk of injuries associated with dynamic sports activities.
Essentially, check your breast support.
Understanding the impact of breast support on biomechanics is more than just an academic exercise—it’s something that can directly enhance the way we teach Pilates and care for our clients. By making a few simple adjustments—whether it’s having that conversation about bra support, tweaking an exercise, or focusing a bit more on posture and core engagement—we can help our clients move more effectively, reduce their risk of injury, and ultimately, get more out of their Pilates practice. And who doesn’t want that?
Jacinta is a dedicated Women’s Health and Musculoskeletal Physiotherapist with a special focus on pelvic floor management and Clinical Pilates. With experience in both local and international clinics, she is passionate about empowering women through personalized rehabilitation, particularly in postnatal care, pelvic girdle pain, and pelvic floor conditions. Jacinta also enjoys adding creativity to her sessions with Pilates focussed exercises and can often be found attending her own pilates workouts at 5am followed by a sunrise beach swim.
References
Fong, D. T.-P., Powell, D. W., & Nelson, B. D. (2022). The effect of breast support on knee joint stiffness and trunk stability during treadmill running. Journal of Biomechanics, 135, 110986. https://doi.org/10.1016/j.jbiomech.2022.110986
Powell, D. W., Fong, D. T.-P., & Nelson, B. D. (2023). The impact of breast support on pelvic and hip biomechanics during high-impact activities. Journal of Applied Biomechanics, 39(2), 145-153. https://doi.org/10.1123/jab.2023-0101
Scurr, J. C., White, J. L., & Hedger, W. (2010). Breast displacement in three dimensions during the walking and running gait cycles. Journal of Applied Biomechanics, 26(4), 465–472. https://doi.org/10.1123/jab.26.4.465
Milligan, A., Mills, C., Corbett, J., & Scurr, J. (2015). The influence of breast support on torso, pelvis, and arm kinematics during 5 km treadmill running. Human Movement Science, 42, 246-260. https://doi.org/10.1016/j.humov.2015.05.009