Working Out on Your Period: Choosing the Best Protection for You

With its links to love and romance, red is my favorite color unless it’s seeping out between my legs in an arabesque! Dancers and athletes especially dread having public period accidents. Planning on working out on your period? Here’s the scoop on not being upstaged by your flow.

Pads

Kathy Rigby, American gymnast, endorsed Maxi-pads in the 1980s, claiming security during backflips. Kudos as one of the first celebrities to discuss menstruation publicly but I never believed her. Even on days where you just need a light liner, body temperature and movement make it likely that your pad’s adhesive will be a more effective hair-removal system than discreet period protection.

Tampons

Tampons are great for dance class discretion. Many dancers and athletes dealing with irregularity however wear tampons too absorbent for their actual needs or when they aren’t menstruating “just in case”*. While rare, this increases the risk of Toxic Shock Syndrome (TSS) and, more commonly, infections. Select the lowest absorbency needed and don’t change too frequently (when your tampon is still dry) to avoid vaginal abrasions. Do change every 4-8 hours to avoid bacterial overgrowth. Remember, bacteria causes TSS and infections so take care with hygiene. 

Cups

For some, these are The Holy Grail. However, while they hold more than a tampon, it can be hard to get the right fit, the suction that keeps them in place can fail, and they can be tricky to empty in public toilets. Some have an “auto dump” feature that empties with urination. 

Discs

Like a period UFO! The saucer shape sits like a diaphragm with a wider margin of error for fit. They hold more than a tampon or cup and make period sex less messy. More handling to change than a cup but less chance of leaks as the pubic bone holds it in place. A water bottle in the stall helps discreet public clean up or time it to change at home since it holds more fluid. Some also have the “auto dump” feature and some are disposable. 

Period underwear

Unless tight, revealing dance or sportswear is required, it’s a great development. You can wear them “just in case”, they hold more than a tampon, and can provide back-up for heavy flow. Remember a blood-proof bag and an extra pair to change on the go. The downside is you may feel fluid gush out of your body with heavy flow or clots, plus vigorous movement, which can be distracting.

So, what are your best options?

The choice is personal but consider the load on the environment for single-use products as well as continued cost and taxation on menstrual products (thanks patriarchy). Unless you are a professional athlete or dancer, consider rolling with the flow. Track your cycles and adjust activity accordingly to rest and recover. For most of us, no back-flips are required.

Show some love this month and tell another woman if you “spot a spot” on her yoga pants. I don’t know anyone who won’t love you for that! 

*Just in case: While some irregularity is common in very active women, talk to your doctor especially if you are struggling to conceive. If your periods are extra long, heavy, or absent, this could be a sign of other conditions and should be discussed.

References:

Anderson, J. (2019, November 20). How long can you safely leave a tampon in for? Healthline. healthline.com/health/how-long-can-you-leave-a-tampon-in#takeaway

Clinic, C. (2023, November 27). What happens if you leave a tampon in too long? Cleveland Clinic. health.clevelandclinic.org/what-happens-if-you-leave-a-tampon-in-too-long

Today, S. M. M. U. (2021, August 6). You’ve heard of a menstrual cup, but what about a menstrual disc? USA TODAY. eu.usatoday.com/story/life/health-wellness/2021/08/06/menstrual-discs-what-they-they-different-tampons-cups/5485712001/

Website, N. (2023, October 4). Toxic shock syndrome. nhs.uk. nhs.uk/conditions/toxic-shock-syndrome/