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I have to confess: I haven’t replaced my sports bras in a very, very long period of time. I don’t mean a year or two – I’m talking six to seven years and, to be honest, probably more.

It’s not like my sports bras go unused and stay in like-new condition. I train almost every day. I do hot yoga and hike, bike and jog regularly. I also like to take my dog ​​for long walks. Sometimes I even use the Peloton in my living room.

These sports bras get me through it all (pun intended).

Some of my bras, like the ones I use for yoga, are in pretty good shape, but the pieces I wear during high-intensity activities like running? These are pretty shot but remain in my underwear drawer.

It turns out that there are a handful of factors that can affect the lifespan of your sports bras, such as how you clean them and the materials they’re made from.

While it may be tempting to wear it for years if it seems to work well enough, replacing your sports bra is still a good idea. Here’s why.

A supportive sports bra is more important than you might think

When you work out, your breasts pop. “A good sports bra stabilizes the chest to minimize movement, reduce stress on ligaments and prevent discomfort, loosening or even injuries such as micro-tears in the breast tissue,” says Casey Schumacher, Senior Director of Design & Performance at Athleta.

The more your breast tissue moves, or “flutters”, like this 2019 study say that, the more pain you will feel. Up to 72% of women experience breast pain during exercise, the evidence shows.

Breast pain isn’t just annoying; it can also affect your athletic performance. Research has found, for example, that excessive breast movement has been linked to gait problems in runners.

At the very least, the discomfort of a flimsy sports bra can distract you from your athletic pursuits. Instead of focusing on your rhythm, you may not be able to take your mind off the sore breast or the itchy fabric rubbing against your skin.

Feeling embarrassed about how much your breasts move during a workout could also affect your concentration.

Why it’s a good idea to replace your sports bra from time to time

If you’re active, your sports bras will inevitably wear out. Spandex and rubber band, two of the most common materials sports bras are made of, lose their compressive strength over time, and with it their ability to hold your breasts in place, says Susan L. Sokolowskiprofessor of sports product design at the University of Oregon.

This loss of elasticity can, over time, make your sports bras less supportive. This can cause your breasts to move excessively or sag, which can be especially painful during high-impact activities, says Schumacher. She adds that when the fabric and seams of an older sports bra deteriorate, you may feel chafing or skin irritation under your arms or along your bust line. This is especially true during intense or prolonged workouts.

How often should you replace your sports bra?

The right time to replace your sports bra depends on several factors, the biggest being the materials it’s made of and the quality of its construction.

However, the way it fits, along with how often you wear and wash it, also play a role. “A bra that fits better will experience more stretch. Therefore, materials can be stressed and broken down faster,” says Sokolowski. Washing and drying it at high temperatures can cause the material to crack and tear.

According to Schumacher, high-intensity sports bras like those designed for HIIT and running can break down faster because they absorb so much movement. Low-intensity sports bras (like the really old ones I wear for yoga) usually last longer because they take less stress, she says.

Knowing when to go out and stock up on sports bras varies from person to person and product to product.

If you wear and wash your sports bras every week, you should aim to get new ones twice a year, says Amy Charlton, senior product manager at Adidas.

Signs that your sports bra is worn out

When your sports bra no longer has the same level of compression and support as when you first bought it, Sokolowski says, it’s time to buy a new one.

If your bra feels loose, the material is splitting or tearing, or the pads are getting super wrinkled, the end is near. If you can’t get rid of post-workout mold no matter how often you wash it, treat yourself to a bra that hasn’t been completely soaked in sweat and body oils. The same goes for wire that is bent or pushing you to the side.

You can extend the life of your sports bra

If you don’t feel like getting a new bra right away, there are a few tricks that can help extend the life of your sports bra.

Sokolowski says washing them in cold water with a mild detergent and then hanging them to dry is the way to go (as opposed to running them through the dryer); many of the materials sports bras are made of, such as spandex, do not hold up well to heat.

What to do with old sports bras that are still in good condition

Because many sports bras are made from synthetic fibers, if they end up in a landfill, they will stay there for a while. “Spandex takes about 200 years to break down, polyester takes 20 to 200 years to break down, and nylon takes about 30 to 40 years to break down,” says Sokolowski. Cotton or wool bras are more durable and degrade much faster. But even those types usually contain some spandex.

Consider donating or recycling old sports bras

If your old sports bras are still in relatively decent condition, they’re worth donating. You can drop off gently used bras at local charities or mail them to an organization like Bra recyclerswhich donates used bras to girls and women in need.

Or, you can join me in reading Reddit for upcycling ideas like repurposing them into cleaning cloths, using them as weed barriers in your garden, or cutting and sewing them together to make dog toys. You might not be able to stand the lingering smell of sweat, but can your dog? They will probably like it.