Although jogging is a highly effective form of cardiovascular exercise, it can have a negative impact on your breasts. In addition to causing pain and tension, it can actually lead to permanent sagging of the tissues that compose your breasts. Therefore, it is crucial that you follow preventative measures while jogging in order to maintain the health and appearance of your breasts.
Significance
The breasts contain mainly muscle-free fatty tissue, and are therefore susceptible to sagging. They rely on the muscles of the back, shoulders and chest for support, as well as Cooper's ligaments --- fibrous tissues connecting the breasts to the chest wall. Sports that entail excessive bouncing, specifically jogging, place extra strain on these muscles and ligaments.
Sagging
The combination of continuous jogging and gravity causes the breasts to sway up and down and from side to side, according to Sports Injury Clinic. This not only leads to pain caused by excessive motion, it also results in stretching of the Cooper's ligaments which, over time, results in drooping of the breasts.
Muscle Tension
During jogging bouts, the muscles of the upper body have to compensate for the additional weight-bearing force generated by the swaying motion of the breasts. This leads to strain and tension of the back and neck, and eventually, muscle weakness and lengthening. The larger the bust, the greater the swaying motion and risk of muscle strain.
Jogger's Nipple
Although more common in men, joggers nipple also occurs amongst women with smaller breasts. It is caused by the constant abrasion of a T-shirt on the nipple area, and leads to a painful sensation similar to that of a friction burn. The nipples are particularly vulnerable to this condition in cold and wet weather.
Solution
In order to prevent sagging, muscle tension, and jogger's nipple, wear a structured athletic bra while jogging. Ensure that it fits correctly so as to eliminate swaying as much as possible. Apply petroleum jelly to your nipples or cover them with zinc oxide tape when kitting up to go jogging, both of which offer an equally effective form of protection against runner's nipple.
Considerations
In addition to wearing the correct bra during exercise, it is also beneficial to perform exercises that strengthen the supportive muscles of the breasts, namely the back, shoulders and chest, says Shirley Archer in "Busting Out." Exercises that work out these muscles include the lying dumbbell press, dumbbell lying row and the modified pushup; all of which help to improve the appearance and perkiness of the breasts, as well as prevent them from sagging.
References
- "Busting Out: Putting Your Best Breasts Forward"; Shirley Archer; 2007
- Sports Injury Clinic: Breast Pain in Female Athletes
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