Supporting the girls: exercise with big boobs

I was recently asked by House of Wellness with Channel 9 here in Australia to answer some questions about working with women with larger breasts, and some more education around exercising with bigger boobs and the limitations!

1. How do larger breasts can impact women’s ability to participate in, and enjoy exercise?

The breasts are reported as the fourth largest barrier to participation in physical activity (!!!!) In addition, for most girls (the stats say 85%), breasts were the first physical change in puberty and a pretty challenging time for maintaining confidence and positivity towards body image.

So larger breasts can impact both the physical and psychological aspects of exercise (1) - in fact research has shown that the right fitting bra and support to breast tissue can actually improve performance outcomes - a really cool study done in the UK on athletes preparing for the Tokyo Olympics & Paralympics showed improvements in their performance in a good bra. (2)

Some reported barriers related to bra fit, including “I can’t find the right sports bra” and “I am embarrassed by breast bounce whilst exercising” (1)

So Physically, they may cause discomfort during high-impact or dynamic movements such as running, jumping, or even brisk walking. Psychologically, some women report self-consciousness or embarrassment when exercising in public, particularly in activities that involve bouncing or tight clothing. This combo =  reduced enjoyment of movement and long-term participation in exercise & sport. 

(1) Haworth, L., Aitkenhead, R., Grecic, D., & Chohan, A. (2022). Understanding experience, knowledge and perceived challenges related to bra fit for sports participation: a scoping review. Research in Sports Medicine, 32(2), 302–315. https://doi.org/10.1080/15438627.2022.2102922

(2) Wakefield-Scurr, J., Sanchez, A., Jones, M., Hockley, L., Biswas, A., Johnson, F., & Roberts, E. (2022). A multi-phase intervention study of sports bra prescription for elite UK female athletes preparing for the Tokyo Olympics and Paralympics. Research in Sports Medicine, 32(1), 186–200. https://doi.org/10.1080/15438627.2022.2090254

2. What are some of the common health issues that women with larger breasts report, for example back pain, posture issues etc?

Some complaints include upper and mid-back pain, neck pain and even tension headaches from postural compensations and bra strap pressure.

Performance wise, it’s been shown that a poor fitting bra, and more movement of larger breasts, will impact running mechanics, change upper body muscle activity and even change breathing mechanics and frequency. If a clone of yourself, in a great fitting sports bra, raced you in a terrible bra across a marathon – the clone would finish 12 minutes faster over the course - due to improved posture and stride.

(3) White J, Mills C, Ball N, Scurr J. The effect of breast support and breast pain on upper-extremity kinematics during running: implications for females with large breasts. J Sports Sci. 2015;33(19):2043-50. doi: 10.1080/02640414.2015.1026378. Epub 2015 Mar 20. PMID: 25793936.

3. Are there any sports or forms of exercise that women with larger breasts tend to avoid?

Yes, high-impact and high-intensity sports are commonly avoided, things like running, jumping, plyometric or HIIT style training, dancing or even sports. 

Many women may lean toward low-impact options such as walking, cycling, swimming, or Pilates, which are more manageable with larger breasts—especially if they haven't found a supportive sports bra that works for them. 

4. How might breast reduction surgery change a woman’s physical capacity or enjoyment of exercise?

If we take the research on good fitting bras and support, and couple that with reducing the weight of the breast tissue with breast reduction surgery - we would say it would lead to improvements across the board in physical comfort, mobility, less back and neck strain, allowing for improved posture and hopefully, enhanced confidence, often leading to more consistent participation in group fitness or gym settings.

5. What does a return to exercise look like for women who have had breast reduction surgery?

Return to exercise is gradual and varies based on individual tissue healing timelines, however broadly, once drains have been removed - 

• Week 1–2: Focus is on healing. Walking & range of motion may be encouraged, but definitely no upper body lifting or vigorous activity.

• Weeks 3–4/5: As clearance is given by the surgeon, more activities like stretching, bodyweight exercises, and mobility work can begin.

• Weeks 5-6+: Gradual return to moderate- and then high-intensity exercise!

As an exercise physiologist, I work with lots of clients in post operative care after breast surgery (mastectomy for breast cancer, breast reduction surgery, implant removal surgeries) and supporting their return to exercise. Something we have seen is getting started with an exercise physiologist and starting rehabilitation and mobilisation early on (from day 3!) Plus some pre-habilitation (ie being cardio fit) before surgery, improves outcomes! 

6. Have you worked with any clients who have had breast reduction surgery, and have you noticed an emotional or psychological shift post-surgery, particularly around exercise?

Yes, I’ve worked with a couple of clients post breast reduction surgery, and they certainly had no regrets - it enabled them to participate in the movement, exercise and sport that they really wanted to do.  Overall, the surgery can transform exercise from something painful/frustrating/annoying/embarrassing into something empowering/enjoyable/fun/freeing.