Knee pain can sideline your fitness routine for the foreseeable future, but research suggests there’s one easy fix that may help: changing your sports bra.
That’s the major takeaway from a recent study published in the Journal of Applied Biomechanics. So why might your sports bra influence your knee pain? Here’s what to know.
Meet the experts: Tracy Zaslow, MD, primary care sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles and a team physician for Angel City Football Club and LA Galaxy. Ashley Rawlins, PT, DPT, clinical specialist at Origin Physical Therapy. Jillian Gleason, athletic trainer at Gleason Performance Training.
What did the study find?
For the study, researchers analyzed data from 35 female athletes with bra cup sizes that ranged from B to D. The participants were asked to go through a range of exercises while wearing bras with different support levels.
Scientists found that people who wore bras with little support put more stress on the knee’s stabilizer muscles during landings, ramping up their risk of ACL injuries. (Your ACL, in case you’re not familiar with it, is a ligament in the knee that prevents your tibia from moving too far forward or your knee from rotating too much.)
But women who wore a highly supportive bra were more likely to land using muscles in their hips, which put less stress on their knees.
Could my sports bra affect my knee pain?
Possibly. The researchers found that lower levels of bra support could cause you to land in a more protective stance while working out, which would put extra stress on your knees.
But the study didn’t conclusively find that lower-support sports bras will cause knee pain—it just suggests that they could raise the risk. “That’s reaching a little far,” says Tracy Zaslow, MD, primary care sports medicine specialist at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles and a team physician for Angel City Football Club and LA Galaxy.
The larger your breasts are, the more your center of gravity will be off, explains Jillian Gleason, athletic trainer at Gleason Performance Training. But a well-fitting sports bra pulls your center of gravity back into a neutral position, thus allowing you to have better form during workouts.
“That way, you are less likely to make corrections and adjustments to accommodate for your center of gravity being off,” Gleason says. “You’ll also be more comfortable.”
How can I reduce knee pain during a workout?
To lower the risk of knee pain during a sweat sesh, always start with a warm-up. “A thorough warm-up can really help,” says Ashley Rawlins, PT, DPT, clinical specialist at Origin Physical Therapy. “Perform dynamic stretches and light cardio before intense workouts.”
Then, focus on your form. “Knee pain often comes from muscular imbalance and improper form, so correcting those can reduce the pain,” Gleason says.
Calf strength is also important, Zaslow adds. “That helps with shock absorption so the knee can be in the right position,” she says.
How can I find a better-fitting sports bra?
Finding a well-fitting sports bra is important for more than the possibility of avoiding knee pain—it can also help protect your back and keep you comfortable during workouts.
To find the right sports bra size, it’s best to determine your band size with a tailor’s measuring tape by measuring the area around your ribcage, under your breast fold. Then, measure the fullest part of your bust. After that, find the difference between your band size and bust size to calculate your cup size.
Of course, knee pain is complicated, so there’s usually more than one reason for it. But if you’re struggling, this is an easy swap to consider.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
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