The Best Sports Bra Design and Fit | A Complete Guide by Keilor Road Physiotherapy
▫️Written by John Keller
✅ Reviewed by Dr. Jenny Hynes on November 17, 2025
Finding the right sports bra is one of the most important steps women can take to improve comfort, reduce breast movement, and stay confident and supported during exercise. At Keilor Road Physiotherapy, we frequently see how poorly-fitted bras contribute to neck pain, upper-back discomfort, breast pain, and reduced performance in sport and gym training.
To help our community choose the right support, we’ve summarised the evidence-based Sports Bra Design & Fit Assessment, based on research from Australian experts and the Sports Bra Project—an initiative aimed at empowering women and girls through access to appropriate breast-support garments worldwide.
This guide outlines what to look for in design, fit, and support so you can move comfortably, confidently, and safely.
Sports bra fitting Melbourne.
1. Design: What Makes a Well-Constructed Sports Bra?
A great sports bra begins with great design. The ideal bra includes:
✔ Band
Should be wide and firm.
Provides most of the bra’s support.
High-impact activity requires a strong, stable band that stays in place.
✔ Cup
Should encapsulate breast tissue fully, without spillage or gaps.
Encapsulation bras (separate cups) often provide better support than compression bras alone.
✔ Straps
Should feel comfortable without digging into the shoulders.
Wider straps are beneficial for high-impact exercise.
✔ Underwire (if used)
The wire must sit flat against your ribcage, not digging into breast tissue.
It should follow the natural shape of the breast.
✔ Shape
The bra should hold breast tissue close to the body.
High necklines often reduce vertical bounce.
A well-designed sports bra reduces strain on the body, supports natural movement, and protects breast tissue during physical activity.
2. Fit: How to Know If Your Sports Bra Fits Properly?
A good-looking bra isn’t enough—fit determines comfort, support, and overall function.
✔ Band Fit
Correct:
Sits firm around your ribcage.
Does not ride up at the back when you lift your arms.
Too Loose:
Band slides upward with movement.
Provides insufficient support.
Too Tight:
Feels uncomfortable, restricts breathing, or digs in.
✔ Cup Fit
Correct:
Breast tissue is fully encased within the cup.
The seam, padding, or edge of the cup sits smoothly against the skin.
Too Small:
Tissue spills out of the top or sides.
Too Large:
Wrinkling or gaping in the cup fabric.
✔ Straps
Correct:
Provide tension without discomfort.
Do not slip off the shoulders.
Too Loose:
Cause bouncing or poor support.
Too Tight:
Dig into shoulders, leaving marks or discomfort.
✔ Underwire (when present)
Correct:
Wire sits flat against the breastbone.
Ends of the wire sit behind, not on, breast tissue.
Incorrect:
Wire lifts off the sternum, digs in, or pinches.
3. Support: How Much Movement Is Acceptable?
Once design and fit are correct, assess support:
Use These Scales to Judge Your Bra
Breast Discomfort Scale (0–10)
0 = no discomfort
10 = extreme discomfort
A well-fitted sports bra should aim for 0–1.
Breast Movement Scale (0–10)
0 = no movement
10 = movement like running braless
Your goal: 4 or below for sufficient support during moderate to high-impact exercise.
You can test this by:
Jogging on the spot
Jumping
Observing movement in a mirror
If movement or discomfort is high, it’s time to reassess fit or design.
Best sports bra fitting guide.
When Should You Buy a New Sports Bra?
Your bra may need replacing if:
The band no longer feels firm
Straps slip even after adjustment
Fabric is stretched
You notice increased movement during exercise
Discomfort appears where there previously was none
A correct sports bra should feel supportive, comfortable, and secure.
What Is the Sports Bra Project?
The Sports Bra Project is a global initiative aimed at improving access to high-quality sports bras for women and girls around the world. Many female athletes—particularly in developing countries or underserved sporting communities—do not have access to appropriate breast support. This can limit participation in sport, reduce comfort, and increase health risks.
The project:
Donates sports bras to communities in need
Raises awareness of breast support in sport
Promotes education around proper design and fit
Helps empower girls and women to participate in physical activity safely
By sharing evidence-based resources like the Sports Bra Design & Fit Assessment, Keilor Road Physiotherapy proudly supports the mission of improving confidence, comfort, and participation for all women.
How Keilor Road Physiotherapy Can Help With Sports Bra Fitting
Our female physiotherapists frequently assist women experiencing:
Breast discomfort during sport
Neck or back pain associated with poor breast support
Postural issues made worse by inadequate bras
Returning to sport post-partum
High-impact training or endurance sport challenges
We can help assess:
Whether your sports bra fits correctly
Whether your bra provides enough support for your activity
How breast support may be contributing to pain or performance issues
Options that suit your body shape and sport
Need Help Choosing the Right Sports Bra?
Our team at Keilor Road Physiotherapy can guide you through correct fit, support levels, and activity-specific needs.
📍 Essendon – Niddrie – Keilor – Keilor East – Tullamarine – Airport West
📞 Book an appointment today and feel confident, supported, and ready to move.