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Breasts Bouncing While Exercising? Here’s What to do.

With Christmas done and dusted and the new year well and truly underway our thoughts begin to turn from the indulgence of the festive period to getting our fitness regimes back on track. If you are anything like me that also involves losing the extra kilos that have crept on!

So, I have the motivation and I have the means. I am going to get into a good running routine. The only thing holding me back. My breasts. I love to run but I do not love my breasts bouncing all over the place while I run.

This is a common problem for many women no matter the sport. Even donning our trusty sports bra doesn’t stop the bounce. Why?

That is exactly what I am going to explore in this article. Everything you need to know on how to get the girls under control so you can exercise in comfort.

Read on….

Why Do Breast Bounce?

Before we get into the nitty gritty it is worth looking at why our breasts bounce in the first place. Rewind the clock a few thousand years and we women didn’t do much more than raise children, tend to the fire and collect a few berries. We didn’t run around after sabre tooth tigers, that was left to the men.

As such evolution didn’t put much effort into supporting our breasts or keeping them in place. Our breasts have no supporting muscles and are only held up by the delicate Coopers Ligaments. These are easily damaged and stretched by excessive breast bounce leading to the sagging we all dread. Boo to evolution, we should have spent more time chasing tigers!

So, What Can We Do?

So, given evolution hasn’t helped us what can we do to get our bouncing breasts under control? If you are thinking ‘easy, wear a sports bra’, you would be half right. Unfortunately, it isn’t as simple as donning a sports bra and heading off for a run.

Why? Because we women are not created equal and not all sports bras are created equal. Add to this the fact that up to 8 out of 10 of us are wearing the wrong size and we have more than one problem we need to solve.

So, lets work through each of these problems in turn and solve them.

Breasts Bouncing While Exercising Here’s What to do_01

Choose a Sports Bra That Suits Your Intended Activity

The activities we do create differing levels of breast bounce and thus need different levels of support. A sports bra designed for walking needs a lot less support than one designed for running. You can wear a running bra walking but wear a walking bra running and you will get a sore chin!

The support required for differing activities is often measured as ‘impact’. Low impact sports bras for activities that create minimal breast bounce, like yoga and pilates. High impact sports bras for activities that create high levels of breast bounce, like running and horse riding.

Simply match the bra with your activity. If you intend to wear your sports bra for several different activities, get a sports bra that suits the one with the highest impact. For more info on sports bra impact levels check out my blog ‘Sport Bra Impact Levels – What Do They Mean?’

Here at Sports bras Direct we like making things easy for you. My ‘Activity’ page is a great place to start your search. Simply select your activity and the most suitable sports bras are listed. Easy!

Choose a Sports Bra That Suits You

Even more important than selecting the right sports bra for your activity. You need to choose a sports bra that suits you.

We all vary in shape and size and what we want from a sports bra. Perhaps you have a bit more up top and need a fuller busted sports bra. Or maybe you are restricted in the shoulders so need a front fastening sports bra.

We all have a list of the things we love (or hate) in our sports bras. So, make yourself a list of the must-haves and nice-to-haves and go shopping. Like any good relationship you need to be prepared to compromise (thus the nice-to-haves part of your list) as you may not find a sports bra that ticks everything.

You list may look something like this.


  • High Impact
  • Racerback
  • Wirefree


  • Padded
  • Cotton
  • Encapsulation

Tick all the must-haves and as many of the nice-to-haves as you can, and you are well on your way to finding the perfect sports bra for you.

Breasts Bouncing While Exercising Here’s What to do_02

Make Sure It Fits

A major reason our breasts bounce during exercise is a poor fitting bra. You can buy the best running sports bra on the market but if it doesn’t fit correctly it won’t control you!

Have you ever been into your local department store and the assistant has squeezed you into something way too small? I know I have; they have to make sales after all. This is an all-too-common problem and one of the reasons so many of us are wear the wrong bra size.

As you can imagine information concerning sports bra sizing and fitting can run into many pages. And lucky for you if you want to know more, I have written those many pages!

To find you size at home check out my article ‘Finding Your Bra Size at Home’. For fitting info check out ’10 Common Sports Bra Fitting Problems and How to Solve Them’. If you want to learn even more, please visit my ‘Fitting Room’. Everything you need to know!

Be Prepared to Say Goodbye.

Even the very best sports bras suffer from the effects of time (and our bouncing breasts). Stretch and sag is not something only our breasts suffer. Our sports bras do too. Over time the elastic stretches causing our sports bras to lose shape and support.

When this happens, you need to be prepared to say goodbye to your trusted training partner and get a new one. After all a sports bra should never have a birthday!

My Final Thoughts

Even if you follow all my above advice you may not find a sports bra that stops all the bounce. Even the absolute best sports bras only advertise 80% bounce control. Over a long run that unsupported 20% adds up.

So, what to do? Pair your sports bra with a specialist product like the Pink Clover Breastband. Combined with your favourite sports bra a breastband offers the perfect support combination for all round total support.

With the girls now fully under control you can now return your focus to your new year goals and achieving everything your set out to without the distraction of bouncing breasts!

If you need any further help or advice, please do not hesitate to get in touch.

Your is support.

Amy x

Amy Jaffers

Amy is the face behind Sports Bras Direct, Australia’s largest sports bra website. She's a mother of two, outdoors lover and sports bra expert. Her life mission is to help active women get the support they need as well as assisting women in need through her charitable donations.

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