KNOW HOW: How to choose a good sports bra #TheElitePartyInJuly #IRepEntertain9jarBlog via

YOU'VE worn in your new trainers, fine-tuned your workout playlists and even found the perfect leggings – but do you wear the right sports bra?

Painful breasts from not wearing a sports bra is one reason why many women are put off exercising [POSED BY MODEL/GETTY]

Wearing the wrong bra when exercising could damage your breasts, experts are warning.
Meanwhile, a survey this week found that one in five women don't exercise specifically of the problems of supporting their bust. Not only does a lack of support feel uncomfortble and ungainly, it can cause long-term problems as there are no muscles in the breasts so the ligaments absorbing most of the shock can be permanently stretched.
But a well-fitting sports bra could mean the difference between a productive session or one that has to be cut short due to aches and humiliating chest-bounce. With boobs supported well against the body, it is much easier – and less painful – to dash, duck and dive.
Dr Joanna Scurr, a specialist in breast health at the University of Portsmouth, said: “Our research has shown that independent breast movement can cause pain, embarrassment, changes in performance and ultimately can deter women from exercising. "It also shows that exercising without appropriate breast support may lead to stretching of the supporting structures of the breast. I hope that this initiative will help raise women’s awareness of the importance of wearing a sports bra when exercising.”
Dr Scurr, who works with the brand Shock Absorber, gives her top five tips for choosing a sports bra...

A sports bra is the best prevention against embarrassing slips or bounces when in the gym [POSED BY MODEL/GETTY]

1. FIRM FIT
You need a firmly fixed underband, the stretchy part of the bra beneath the breasts. There should a maximum of two inches pull back in between the band and the back.
Another trick is to jump around and see where it sits, it should be level all the way around

2. SMOOTH CUP
For the perfect cup there should be no bulging, gaping or wrinkling of the material.

3. SNUG STRAPS
Adjust shoulder straps so they feel secure. You shouldn't be able to pull the straps any more than two inches from your body.
4. STERNUM CHECK
Check that the front part of the sports bra sits flat on the sternum (the top of the breast bone, beneath the front of the bust). If it lifts or rides up that is an indication the cup size is too small.

5. THE RIGHT WIRES
Any underwiring should rest on the rib cage, supporting the breast, and not on the breast tissue itself.