Reduce knee pain with a more supportive sports bra, says new study
For all runners, the right support can improve both comfort and performance. But while footwear might be the obvious focus, a new study suggests female runners can also benefit from better-fitting sports bras. Published in the Journal of Applied Biomechanics, the research suggests that supportive bras could be key to reducing knee pain, especially in the anterior cruciate ligament (ACL).
Researchers studied 35 recreational female athletes with bra cup sizes ranging from B to D. Participants performed plyometrics while wearing bras with different levels of support. Surprisingly, those in minimal-support bras produced more ankle-dominant landings, which put excessive stress on stabiliser muscles and increases the risk of ACL injuries. The women in highly supportive bras, on the other hand, were more likely to adopt a hip-dominant landing, reducing stress on the knees.
More support for reduced pain
The implications of these findings extend beyond injury prevention. A well-fitted sports bra not only affects joint health but also influences overall running economy and form. By better controlling trunk and pelvic movements, runners can adopt a hip-dominant strategy that supports stronger, safer landings. It's a biomechanical adjustment that could even contribute to improved endurance and reduced oxygen consumption.
‘We were surprised by the meaningful impact of breast support on ACL stress levels,’ Dr Douglas Powell, director of the Breast Biomechanics Research Center at the University of Memphis, told ABC News Australia. ‘This underscores the importance of considering the biomechanical implications of breast movement during physical activity.
‘When breast support is increased, hip-dominant landings are more likely, because women move the trunk of their body less – making the pelvis easier to control. So we see changes in movement patterns at the trunk, pelvis and lower extremities, since it’s all connected. This [finding] is useful as we could go on to teach women to use a more hip-based strategy.’
By paying attention to this aspect of biomechanics, female runners can improve their performance, lower the risk of common injuries, and generally enjoy a more comfortable running experience. Whether you’re in the midst of a marathon training plan, or you're a more casual parkrun jogger, proper support up top is every bit as important as the right pair of running shoes.
You Might Also Like
