Struggling with Breast Tenderness? How to Exercise Without Pain

Ever had one of those days where it feels like your anatomy is working against you? You finally muster the motivation to work out, put on a cute sporty set, and find a super fun Dance Cardio class to get your sweat on. The stars seem aligned, and then uh, oh—not even 3 minutes into the workout, your breasts can’t bear even one of the warm-up jumping jacks you usually breeze through. The breast tenderness is out of control, and not even your sports bra can save you. 

While breasts come in all shapes and sizes, their anatomy usually follows a similar pattern; they’re filled with hundreds of nerves for sexual pleasure and the tools for breastfeeding. Since they’re tightly connected to a woman’s menstrual cycle, breasts can fluctuate in size and tenderness based on which hormones are flowing through your body on any given day. 

Unfortunately for the cardio-bunnies, breast tenderness and swelling can actually be normal before your period. If you’re trying to stay consistent in your workouts, and even use exercise as a way to cope with PMS symptoms like cramps, this can be a huge bummer. Exercising with tender breasts is uncomfortable (at best) and extremely painful (at worst).

But you’re in luck: there are ways to curb some of the discomfort. Below, we’ll break down the science behind breast tenderness and offer some practical advice on how to fit in a workout even when things are feeling sensitive.

The Science Behind Breast Tenderness 

Just as the earth revolves around the sun, a woman’s biological clock revolves around the monthly menstrual cycle. Lasting around 28 days on average, the cycle consists of four phases, in this order: the follicular phase, ovulation, the luteal phase, and then, menstruation. 

To demystify it, breast tenderness is most common during the luteal phase, due to rising levels of the hormones estrogen and progesterone, says obé’s women’s health expert Melody D. Remember, breasts are made up of tools for breastfeeding (whether you use them for that purpose or not!). Fatty tissue, milk ducts and glands, and other physical components all work together to make milk when women have newborns. 

During the luteal phase, estrogen can cause these milk ducts to enlarge, while progesterone leads to swelling of the breast glands, fluid retention, and a sense of fullness—making the breasts feel tender and sore. Think of it as your body preparing for potential pregnancy, even if that’s not what’s actually happening. Once menstruation sets in, breast tenderness usually dissipates. 

A number of individual factors can also worsen breast tenderness: 

• Larger breasts. If you have larger breasts, you might experience more pain because of the extra amount of tissue. Ugh!
• Different medications: Some medications, like some oral contraceptives, estrogen replacement therapy, and selective serotonin reuptake inhibitors, can cause breast pain. 
• Endometriosis. This condition can heighten sensitivity to these hormonal shifts, making tenderness more pronounced, says Melody. (Btw, check out obé’s guide for working out with endometriosis.)
• Fibrocystic breasts. If you have fibrocystic breasts, you may develop non-cancerous lumps. While the condition is benign, it can still be painful.
• Pregnancy. If you are pregnant, breast tenderness is a common early symptom.

Is Breast Tenderness Ever Cause for Concern? 

As breast cancer is the second most common type of cancer in women, experiencing breast tenderness might feel scary. But don’t fear: Breast pain is rarely a symptom of breast cancer. 

More common signs of breast cancer include new lumps, dimpling of the breast skin, redness or flakiness in the nipple area, nipple discharge like blood, or pulling in of the nipple. If you’re in doubt about a symptom, it’s always best to check in with your doctor. (P.S. Check out this resource for early detection.)

How to Reduce Breast Tenderness 

If you’re suffering from a bout of breast tenderness, there are some things you can do to get some relief. Applying a warm or cold compress can sometimes soothe pain, while gentle chest-opening stretches (we have plenty of guided options on obé!) can also relieve muscle tightness around the chest area and improve circulation, says Melody. You might also benefit from taking magnesium supplements, limiting salt intake, and giving yourself breast massages, she adds. 

When you want to exercise, the most important thing you can do is wear a supportive, high-impact sports bra. “A well-fitted sports bra or supportive everyday bra can reduce breast movement and minimize pain,” says Melody. “Look for bras that offer firm support without being too tight, especially during exercise.” And don’t forget—you have plenty of options to move your body that don’t require jumping all over the place.

The Best Workouts for Breast Tenderness 

If you’re experiencing breast tenderness, the best fix is to steer clear of certain types of exercise. High-impact workouts like running, Dance Cardio, or HIIT can worsen pain because they might cause you to jerk around in ways that can aggravate your pain, says Melody. (The whole gravity thing doesn’t feel great when you’re sensitive AF.)

You might also want to avoid chest-focused strength training, like push-ups, bench presses, or the chest fly. These movements can exacerbate pain because they place direct pressure on the chest muscles and surrounding tissue, she adds. 

Any time you’re feeling tender, but especially during your luteal phase, try these options instead:

1. Walking. Walking is a tried-and-true exercise for a reason. It’s low impact and accessible to many. Unlike running, it reduces the whole breast bouncing thing—which can be good for controlling pain. Check out obé’s guided options here!
2. Swimming: Since water is so buoyant, it reduces your risk of putting more stress on already tender breasts. 
3. Yoga or Pilates: Yoga and Pilates are both great low-impact options that empower you to check off your exercise box without stressing the girls. In fact, some poses, like twists and heart openers, can help increase circulation in your lymphatic system which might help with some of the swelling.

Pro tip: You can always filter for no-impact or low-impact classes in obé’s on-demand library to find classes that won’t have you bouncing up and down and all around. 

The Bottom Line

While most women experience breast pain at some point or another, it doesn’t have to stop you from exercising. Investing in the right tools, like a well-fitted sports bra, and choosing low-impact workouts can keep you consistent in spite of sensitivity. You got this, girl.