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What to Know About Breast Pain During Sports

If you’re a person with breasts, you’ve probably experienced breast pain (also known as mastalgia) at some point during your life and maybe heightened breast pain during soccer or other sports. Breast pain is a common yet often overlooked issue many women face while engaging in physical activities. 

Getting to know your body and your breasts is a crucial step in understanding the pain that you may feel both in and out of sports. It’s important to know what “normal” feels like for you! The more you understand about common causes of breast pain, the more you can work to prevent or treat such pain. So let’s get started… 

Common Causes of Breast Pain 

1. Hormonal Changes

It’s important to note that breast pain can be classified into two main types: cyclical and non-cyclical. Cyclical breast pain is often linked to hormonal changes associated with the menstrual cycle. Estrogen and progesterone levels fluctuate, leading to changes in breast tissue and potentially causing discomfort.

💡Tip: track your menstrual cycle in a notebook or with a period-tracking app, and include notes about breast pain during this time. That way, you can better understand how tender your breasts are during your cycle and adjust your physical activity accordingly. Maybe don’t wear the oldest and loosest sports bra to practice when you’re on your period! 

2. Cup Size & Movement 

The larger the cup size, the higher risk of breast pain. The more movement (which we do A LOT of in sports), the higher risk of breast pain. So women and girls with larger breasts should pay extra attention to providing extra support during sports. Though we all know it only takes forgetting your sports bra for ONE practice to realize the importance of a well-fitting sports bra. 

💡Tip: invest in a well-fitting and supporting sports bra that will minimize movement and reduce discomfort and pain. Look for bras specifically designed for high-impact sports, as these provide the necessary support and stabilization.

3. Impact

Both high-impact movements like running or jumping, and high impact sports like soccer, rugby, and flag football, can put significant stress on breast tissue. The repetitive motion can lead to discomfort and even pain, particularly if your sports bra isn’t providing adequate support. Women with larger breasts may be more susceptible to this type of pain due to the increased movement.

💡Tip: Invest in a quality sports bra and make sure to get a professional fitting to find a sports bra that provides the right level of support for your activity and breast size. You might also consider going beyond the sports bra and checking our Boob Armour’s protective inserts! 

4. Posture and Body Mechanics

Poor posture during exercise can contribute to breast pain. When your shoulders are rounded or your spine is misaligned, it can place additional strain on your chest and breast area. Maintaining good posture  through a strong core while exercising not only improves your overall performance but can also help alleviate discomfort. 

💡Tip: Focus on core exercises! This will support you in engaging your core and keeping your shoulders back to reduce strain. Be sure to also consult with an expert if you are weight training in the gym to ensure proper biomechanics during those exercises. 

5. Muscle Strain

Sometimes, breast pain can actually be mistaken for muscular pain. The pectoral muscles, which lie beneath the breast tissue, can become strained during intense workouts or improper lifting techniques. Incorporating strength training and flexibility exercises can help condition these muscles and reduce the risk of strain.

💡Tip: If breast pain persists and does not seem cyclical and related to your hormones, see a healthcare provider to explore whether you are dealing with a muscle strain that needs separate treatment. 

6. Hydration and Nutrition

Proper hydration and nutrition play a critical role in overall muscle function and recovery. Dehydration and nutrient deficiencies can lead to increased muscle tension, which may exacerbate breast discomfort. 

💡Tip: Hydration! Hydration! Hydration! We hear it all the time, but drinking water, limiting caffeine, and eating a balanced diet goes a long way. 

7. Skin Irritation

This may sound obvious, but friction from clothing or equipment can irritate the skin around the breasts, causing discomfort during physical activity.

💡Tip: We’ll say it again… invest in a quality sports bra that fits properly and doesn’t have pesky seams and stitching in all the wrong places. 

Want to learn more about your breasts and how they change?

Of course you do! Check out www.KnowYourLemons.org to… 


Shop the Limited Edition Breast Self Pack

From now through the end of February 2025, IDA is donating $10 for every pair sold from the Limited Edition Breast Self Pack to Know Your Lemons®. The limited edition pack features the IDA Rise Elite FG/AG cleats and the IDA Rise Turf shoes. Available exclusively in the US at this time. 

Let’s expand the conversations around breast health, better understand our bodies, and support early detection!

October 16, 2024
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