When you need some extra support, support your girls!

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Sports bra basics

Running woman wearing a sports bra

Straps: Some are adjustable; some are not

Support: Greater strap thickness equals greater support

Straps, from least to most support: Crisscross, tank top, racerback

Greater support/increasing activity intensity:

Encapsulation: Individual cups supporting each breast; Little to no compression; Support: Least support; Best for low-impact activities; Yoga, walking, light weight-lifting

Compression: Most amount of compression to provide stability; No built-in cups; Support: Hiking, biking, moderate weight-lifting

Compression & encapsulation: Combination of encapsulation and compression; Individual cups molded into design; Compression to provide stability; Provides the greatest amount of support of the three types; Best for larger breasts; Support: Best for high-impact activities; Running, high-intensity weight-lifting, martial arts/combatives

Fitting your sports bra:

How to measure: Measure your rib cage just below your breasts. The tape measure shoul be snug but not so tight that it is hard to breathe. Round down to the nearest inch.

  1. Use the table below to find your band size based on your rib-cage measurement.
  2. Measure around the fullest part of your breasts. Make sure the tape measure across your back stays parallel to the floor. Round up to the nearest inch.
  3. Subtract your rib-case measurement in Step 1 from your bust measurement in Step 2. The difference in inches is your suggested cup size. If you’re between sizes, round up.

Table: Band size

Rib cage 25–27” equals band size 30

Rib cage 27–29” equals band size 32

Rib cage 29–31” equals band size 34

Rib cage 31–33” equals band size 36

Rib cage 33–35” equals band size 38

Rib cage 35–37” equals band size 40

Rib cage 37–39” equals band size 42

Rib cage 39–41” equals band size 44

Table: Cup size

Bust size minus rib-cage size 3” equals cup size AA

Bust size minus rib-cage size 4” equals cup size A

Bust size minus rib-cage size 5” equals cup size B

Bust size minus rib-cage size 6” equals cup size C

Bust size minus rib-cage size 7” equals cup size D

Bust size minus rib-cage size 8” equals cup size DD

Bust size minus rib-cage size 9” equals cup size E

Bust size minus rib-cage size 10” equals cup size F

Bra-fitting criteria: Once you have determined your approximate bra size, use this table to fine-tune the fit. If you check any of the boxes, adjust the strap length, band size, or cup size.

Band checkbox: Too tight: Skin bulges over the top of the band, or the bra “feels too tight.”

Band checkbox: Too loose: Band lifts when you lift your arms overhead, or back of the band is not level with the undeerside of your breasts.

Cup checkbox: Too big: There are wrinkles in the fabric.

Cup checkbox: Too small: Breasts bulge above, or below, or to the sides of the cup.

Underwire checkbox Incorrect shape: Underwire sits on your breast, under your armpit, or in the center of your chest, or the bra just feels uncomfortable.

Straps checkbox: Too tight: Straps dig into your shoulders; straps feel uncomfortable; straps are carrying too much of the weight of your breasts.

Straps checkbox: Too loose: Straps slide off your sholder with no ability to adjust the length.

Front band checkbox: Not in contact with your breastbone (sternum).

General fit: If you didn’t check any of the criteria above, or if thehooks or straps can be adjusted to correct the fit, your bra fits properly.

Logo: HPRC, Human Performance Resource Center

Logo: USU, Uniformed Services University, and CHAMP, Consortium for Health and Military Performance, a Defense Center of Excellence