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Thumping against your chest, weighing you down, and threatening to give you back pain, large breasts can be more than just annoying on the run, they can also be painful and detrimental to your performance, says sports physiotherapist Deirdre McGhee, Ph.
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Thumping against your chest, weighing you down, and threatening to give you back pain, large breasts can be more than just annoying on the run, they can also be painful and detrimental to your performance, says sports physiotherapist Deirdre McGhee, Ph. Here, we explore the top three complaints of large-breasted runners everywhere—as well as how to ease the pain with some simple tricks and bra-fit guidelines.
A pair of D-cup boobs weigh in at 15 to 23 pounds. When straps are thin, the pressure can be so great they not only leave dents in your shoulders but hit the brachial plexus nerve group, causing numbness in the pinky fingers. Upper and lower back exercises think: pull-down and row variations can help prevent the back fatigue and poor posture that can set in with longer running durations, Hamilton says.
Strengthening your core, which includes your lower and middle back, can help stabilize your spine, adds Victoria Barnaby, an athlete with the Greater Boston Track Club and a CoachUp running coach.
Focus on functional core strengthening exercises that work multiple muscles through several planes of motion, she says. Examples include the forearm plank with alternating leg raises, prone plank on a stability ball, Superman, bird-dog, side plank, and abdominal twists. How much your boobs bounce depends almost entirely on breast size and elasticity of the skin covering your breasts, McGhee says.
How much do breasts bounce? Measuring the bounce of both bare and bra-covered breasts during treadmill workouts, McGhee found the average 38D moves about five inches from top to bottom during running. Smaller breasts bounce about three inches, which can still be uncomfortable. And breasts don't just bounce in an up and down motion; some larger breasts bounce in figure-eight shapes.
The goal is for the breasts to move in unison with your torso and not bounce independently of one another. The less your bra moves during your run, the less it will rub. However, the larger your breasts, the more difficult it can become to prevent any movement.
She suggests using anti-chafing balms and creams on sensitive areas such as under your armpits. If your running bra still rubs you raw, apply a thin strip of first-aid tape across the areas where you tend to chafe before starting your run, Hamilton says.
When first purchasing a sports bra, look for bras with high-support elements such as molded cups, underwires, padded straps, and multiple hooks. McGhee recommends trying on as many bras as possible to find which ones keep the girls in place—without sacrificing too much comfort.
McGhee recommends looking for these markers:. The band: It should be made of wide elastic material so it can support your breasts without causing back bulges or riding up when you lift your arms. You should fasten the bra on the loosest hook so, as it ages and becomes looser, you can tighten the fit. The cups: To limit movement, the cups must completely cover your breasts without leaving any creases or gaps. Keep in mind your running bra cup size may be different from what you wear under your little black dress.
The underwire: It should sit on your ribs so it doesn't dig into your breasts or the tissue under your armpits. The front band: The center of the bra should sit on your breastbone, squarely between your breasts.
She recommends first putting on a high-support bra with structured cups and an underwire and then layering it with a compression bra that will help hold everything in place. Barnaby recommends taking home a few different styles to wear on test runs. After a few runs, chances are you'll figure out the brands and styles that work best for your unique shape, Barnaby says. Type keyword s to search. Today's Top Stories.
Tassii Getty Images. Back Pain A pair of D-cup boobs weigh in at 15 to 23 pounds. Related Story. Advertisement - Continue Reading Below. More From Pregnant Running.
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