Tension headaches are caused by a variety of issues including poor posture, stress, jaw disorders and weak neck muscles but one of the culprits may be lurking in your dresser: the dreaded sports bra.

Sports bras are a necessary evil for women participating in athletic activities especially high impact sports that involve running and jumping. Sports bras provide support against gravity and are important for breast health. However, ill fitting or poorly designed bras may compress muscles and nerves around the upper shoulder and neck. When these structures are compressed for a lengthy period of time, blood flow is diminished causing injury and pain. 

Symptoms often present as a headache that extends up the back of the skull over the ear around the temple to just behind the eye. It can even cause pain that radiates down into the shoulder blade upper back. In severe cases, it can cause numbness and tingling in the arm and hands which is a sign of nerve damage. 

Finding the right sports bra is tricky. It must provide support and prevent compression of vessels, muscles and nerves. The best sports bra is one that is stronger, not tighter, and provides support through a larger surface area. This will minimize the forces that occur at the straps. Think coverage. It should feel like a bandeau hugging around you as opposed to digging.

Below are some tips on choosing a sports bra that provides support without compression that can lead to headaches. 

• Wear it in the store for about 20 min. while shopping and see how it feels. Is it causing a headache? Is it digging into your upper traps and leaving a mark?

• Jump up and down in it! 

• Choose a bra with wider straps to dissipate forces on the shoulder muscle. 

• Avoid straps that sit at the edge of the neck (see photo). 

• Choose a bra that covers the area above the breasts (e.g. no cleavage) and extends all the way to mid torso (between bottom of breast line and belly button) as opposed to just below the breast line. 

No two women are built alike so do your research, get some professional help, and test it. If you suffer from chronic tension headaches try moist heat to help alleviate it and avoid stretching when it is aggravated. 

If your headache conditions continue, Coach Amy can help alleviate symptoms and pain with dry needling and ART.

Keep your great questions coming. We love to answer them! email us.