It's All About The Support

Studies have shown that up to 100% of women choose the wrong size bra. Studies on sports bra design have measured vertical forces on breast tissue during different activities. The greater the measured forces, the greater the reported discomfort.

Different features of sports bras provide different levels of support in running and at rest. Crossed back straps provide more support but caused more shoulder soft tissue discomfort. Wide straps (>4.5 cm) provided more comfort, but less support.

Compression bras (vs encapsulated cup bras) provided more support against vertical breast displacement forces in running, but also more discomfort at rest. Encapsulated bras were less supportive during running but more comfortable at rest. One study included gel comfort pads under the wide straps, which affected comfort, but not any performance features.

Bottom line: compressive, cross backed bras are the most supportive, while encapsulated, wide strapped bras are more comfortable, less supportive. Gel pads under the straps may alleviate discomfort, but do not affect performance.

Wendy Winn, PT, OCS

Try A Carb Rinse For The Wall

Try A Carb Rinse For The Wall

When prepping for a marathon, most people will give at least some consideration to their nutritional and hydration needs during the race. These are essential components for a successful race and are not to be overlooked. Unfortunately, a lot of people have to deal with a sensitive stomach or indigestion problems and cannot tolerate consuming good sources of energy. 

Achilles Tendinitis/Tendinosis/Tendinopathy...?

Achilles Tendinitis/Tendinosis/Tendinopathy...?

Achilles tendinitis is a misleading term because it implies that there is inflammation in the achilles tendon. Studies have shown that there is actually no inflammatory process within the achilles tendon, but instead a degenerative process affecting the tendon fibers. So for this reason, the term “achilles tendinitis” is inaccurate. 

What's The Deal With Bridges?

What's The Deal With Bridges?

Bridges are a common exercise we see in almost every setting—gym routines, personal training sessions, yoga studios, physical therapy, etc. The main purpose for the exercise will vary depending on the goals of the individual, but there are general benefits that you can always count on.

At-Home Workouts For Pregnancy

At-Home Workouts For Pregnancy

When working out during pregnancy, the most basic guideline you can follow is to do what you were doing prior to your pregnancy. (Read: this is not the time to start training for your first marathon!) With that said, many women look for more variation to keep themselves motivated, or they are unable to do what they what normally prefer to do for exercise.

Old Injury? Long Term Compensations

Old Injury? Long Term Compensations

When we think about one-sided muscle weakness, we tend to think of it in the short term. If you sprain your ankle, you expect your foot to be weak immediately following that injury. But what happens down the line if things aren’t addressed properly?

The Perfect Storm For Overuse Injuries

The Perfect Storm For Overuse Injuries

Unfortunately, too many of the “common place” injuries we hear about today are connected to overuse. Achilles tendinopathy, plantar fasciitis, runner’s knee, patellofemoral pain, shin splints, stress fractures… and the list goes on. 

Caffeine & Endurance Sports Performance

Caffeine & Endurance Sports Performance

Caffeine has long been used as an ergogenic agent in athletics, particularly for endurance sports. It has been proved repeatedly in the literature that caffeine has a positive effect on endurance sport performance. 

Coffee & Advil

Coffee & Advil

Pain and debilitation are the first thing people think of when they hear “surgery”. Acute post-operative pain is almost always present because the body does not differentiate a beneficial surgery from an injury—it is traumatic to your body tissue either way.