Top 4 GPS Watches for Fitness Enthusiasts

Foam rolling has become a staple in many athletes’ recovery routines, but it’s important to understand that it’s not a cure-all for every muscle issue. According to Richard Hansen, a sports chiropractor who works with both recreational runners and Olympians, foam rolling “shouldn’t be seen as the ultimate solution for at-home therapy.” In fact, improper use can lead to muscle damage. To get the most out of your foam roller and avoid injury, follow these key tips:

Use It for Recovery, Not Injury Treatment

Foam rolling is great for recovery, but it shouldn’t be used on acute injuries, especially in the initial days. Rolling over a damaged area can irritate muscle tissue and slow healing. The roller is more effective for enhancing recovery by improving blood circulation, breaking down scar tissue, and increasing flexibility in the muscle.

Go Easy

While it might feel satisfying to roll out tight spots with a lot of pressure, Hansen warns that too much intensity can actually mask pain and lead to overdoing it. Excessive pressure can be harmful, so it’s important to keep it gentle. “Just because it hurts doesn’t mean it’s more effective,” he says. It’s safer to be cautious and avoid rolling over bony areas or tendons. If you’re working on the IT band, for example, focus on the middle of the muscle, not the areas where tendons attach at the knee or hip.

Timing Is Key

Hansen recommends using the foam roller post-workout rather than before. Start by lightly rolling a muscle for about 30 seconds, followed by a gentle 10-second stretch. You can repeat this sequence up to three times on each area. The foam roller should complement your overall recovery strategy, not be relied upon as your sole method.

By following these tips, you can incorporate foam rolling into your routine safely and effectively, supporting muscle recovery without causing harm.

Running is an exhilarating and beneficial exercise, but it comes with its own set of challenges, especially for women. One of the less talked about issues for female runners is breast discomfort during physical activity. While the body is designed to run, breasts are not, often requiring extra support to make the experience comfortable. Here’s what you need to know about running, breast care, and how to ensure you stay comfortable and injury-free while hitting the pavement.

1. Breasts Need Support

Breasts can be heavy, especially depending on their size, and the body doesn’t naturally offer much support. Unlike other parts of the body, such as the abdominal fascia, which provide support and stability, breasts are essentially supported by skin and ligaments. This lack of support makes them prone to movement during running, leading to discomfort and sometimes pain.

2. Breasts Move More Than You Think

Breasts move in multiple directions when running—not just up and down. Research shows that when running, breasts move in a figure-eight pattern: vertically, side-to-side, and forward-backward. On average, breasts move about 15 centimeters in all directions while running, with half of that movement being vertical. This means that breasts, even when unsupported, can experience significant motion with each stride, which can lead to discomfort or pain if not properly supported.

3. Finding the Right Sports Bra is Crucial

Given the amount of movement, a good sports bra is essential for every runner. Experts recommend trying on several bras to find the best fit. The right sports bra should provide adequate support without discomfort. Some runners prefer compression bras, while others go for encapsulation designs—whichever you choose, the most important thing is that it fits well and provides comfort. If your bra has a hook-and-eye closure, make sure it fits on the loosest setting initially, as it will stretch over time.

4. Speed Doesn’t Affect Breast Movement

It might seem logical that faster running would cause more breast movement, but research shows that breast motion remains the same regardless of speed. Whether you’re running at a moderate pace or sprinting, your breasts will move the same amount. This means that you need a high-support bra for every run, whether you’re tackling a long, slow distance or speeding through a short sprint.

5. Running May Affect Breast Size

It’s common for female runners to notice a decrease in breast size after starting a running program, but it’s not because running “shrinks” your breasts. Rather, as body fat decreases, some women may notice that their breast size changes, since breasts are made up of both fat and fibrous tissue. This doesn’t happen due to targeted fat loss in the breast area, but rather as a result of overall body fat reduction.

6. Don’t Ignore Breast Pain

Pain is a signal that shouldn’t be ignored. Many times, breast pain during exercise is due to inadequate support. This is especially common for women with larger breasts, as finding a supportive sports bra can be challenging. Hormonal fluctuations around menstruation can also cause temporary breast tenderness. If the pain is severe or unusual, it’s best to consult with a healthcare provider to rule out any underlying issues.

7. Discomfort Can Impact Your Motivation

Research has shown that discomfort from improper breast support can significantly impact a woman’s willingness to run. When the wrong bra is chosen, it can feel like a major barrier to your workout routine, making it harder to get motivated. Ensuring that your sports bra fits well and provides adequate support can help keep your motivation high and make your running experience more enjoyable.

8. Running Can Actually Reduce Your Risk of Breast Cancer

Exercise, especially running, has been shown to have positive effects in reducing the risk of breast cancer. Studies indicate that vigorous exercise can prevent breast cancer and even help reduce the risk of recurrence in women who have survived the disease. This makes running not only great for fitness but also beneficial for breast health.

Conclusion

Taking care of your breasts during running isn’t just about comfort—it’s about health. With the right support, running can become a more enjoyable and sustainable activity. So, invest in a good sports bra, listen to your body, and enjoy the many benefits of running while keeping your breasts safe and comfortable.