Can You Exercise With A Menstrual Cup? Menstrual Cup Sport Tips

Can You Exercise with a Menstrual Cup? Quick Answer

Yes. You can safely run, swim, cycle, lift weights, practise yoga and play sports while wearing a properly fitted menstrual cup. A menstrual cup forms a seal against the vaginal walls to help prevent leaks and can usually be worn for up to 12 hours before emptying.

• Suitable for both low- and high-impact activities when inserted correctly.
• Helps prevent leaks, eliminates tampon-string chafing and offers long-lasting protection.
• Choose a menstrual cup with the right size, firmness and capacity for the best fit during exercise.

Besides feeling better physically during your period because your menstrual cup lets you exercise, the freedom of not worrying about your period while exercising or playing sports is priceless. Here’s why you should switch to a menstrual cup the next time you do any sport during your period.

1. No leakage

A menstrual cup works with suction, its rim creating a seal with your vaginal wall. You no longer need to worry about leaks thanks to this seal, which forms when you use the right-size menstrual cup and insert it correctly.

One of the most important factors to consider before buying a cup is getting the right size for your body. If your menstrual cup doesn’t fit properly inside your vagina, it can’t create a leak-free seal.

To make sure you choose the right-size cup, use our menstrual cup sizing guide to find the best fit for your cervix height, flow and body.  Ruby Cup also offers quick fixes for what to do when your menstrual cup leaks.

2. No string = no chafing

When you find the right-size menstrual cup, it will sit comfortably inside you, including the stem, meaning you won’t have anything like tampon strings or pad wings rubbing against your thighs or skin. So whether you’re playing soccer or jumping through artistic gymnastics, a menstrual cup won’t chafe you like tampon strings or pads.

3. No dryness or irritation

Unlike tampons, menstrual cups respect your natural vaginal flora. Most period cups are made of medical-grade silicone, which won’t dry your vagina like a tampon or create rashes like pads.

4. Planet-friendly

Unlike tampons, reusable menstrual cups are plastic-free and zero-waste. One Ruby Cup can last you up to 10 years saving not just money, but the planet, too. Because when you choose a menstrual cup, you’re choosing an eco-friendly period product that can save the planet 5.3kg of CO2 per year.

5. Body-friendly

You’re also making a healthy choice when you use a menstrual cup vs disposable period products. Ruby Cup is made from 100% medical-grade silicone and is free from bleach and dioxins commonly found in pads and tampons. And studies prove period cups are safer than tampons because there’s a lower risk of Toxic Shock Syndrome. So you can blast your next baseball out of the ballpark with peace of mind when you use a menstrual cup.

6. Worry-free

Menstrual cups collect your menstrual fluid instead of absorbing it like pads or tampons, lowering your risk of toxic shock syndrome. Toxic shock syndrome is a rare, but potentially life-threatening, infection.

Menstrual cups also have a higher capacity too, which means fewer trips to the bathroom. For example, with a Ruby Cup, you can wait up to 12 hours before emptying it.

Menstrual cups are a better choice for sports than pads or tampons because you can compete without interruptions in lengthy competitions and long-distance activities like sailing, cycling, or ultra-marathons.

7. Greater comfort

Many of our customers say they forget they’re on their period because they don’t feel their Ruby Cup. Its soft texture and medium firmness will conform to your body without ever putting too much pressure against your vaginal wall.

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" I wish I'd done it YEARS ago!– Amy

Absolutely brilliant. It's a game-changer. It's so easy you can forget you're having a period, and after a bit of experimenting in the first month, it's so easy to use. I have done weight training, swimming, have run 10K & it's never leaked. There's no mess, and obviously nothing EVER goes in the bin. Funnily enough I've just recommended Ruby Cups to two friends, and they are both going to give it a try. I wish I'd done them years ago – that could have been 30 years worth of tampons etc that never existed. Buy one, you will be so happy you did!"

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" So great!– Sheeda

I wish I knew about Ruby Cup before. I used to have really painful periods but now they are easy and relaxed. I'm also very active: swimming, cycling, rollerblading, yoga and martial arts. Ruby Cup is comfortable no matter the activity. Thank you so much for all the work that your great company is doing :-)"

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" I forget I'm on my period!– Louise

Since using the Ruby cup, I now have the confidence and desire to swim, do yoga, go to the gym and run around after two small children without the fear of leaking or the discomfort I used to have with pads and tampons. I have even forgotten that I was on my period while using the Ruby Cup, which is by no means an easy feat.” 

Will a menstrual cup leak when running?

No, and in fact, many runners swear by their menstrual cups. We hear lots of complaints from runners who are tired of using menstrual pads because pads can:

• Cause chafing of the inner thighs or groin.
• Shift or bunching.
• Feeling bulky or noticeable, aka the diaper effect.
• Retain sweat and moisture, aka the soggy diaper effect.
• Leak.

Tampon users have many of the same frustrations as pad-wearing runners. Tampons can also leak during long runs and:

• Require access to a bathroom or a porta-potty to change.
• Can feel dry or uncomfortable on light-flow days.
• Tampon strings can also cause irritation or chafing.

Many unhappy runners make the switch to menstrual cups because:

• They can be worn for up to 12 hours, perfect for marathons or extra-long runs.
• Don’t require carrying extra period products on runs.
• They don’t need to be thrown away mid-event.
• With the right cup and the right fit, they are less likely to leak.
• No one can tell that you are wearing one, unlike pads.

Can a menstrual cup fall out while exercising?

No. A menstrual cup should not fall out during exercise if it fits correctly and has formed a proper seal. Running, jumping, and other movements won't normally dislodge the cup. If it moves or leaks, it may be the wrong size, not fully opened after insertion or positioned incorrectly.

How do I empty my period cup if I am not near a bathroom while working out?

Working out on your period with a cup can be freeing for all of the reasons we just mentioned above. Some cup doubters or ultra-athletes worry about how to empty their cups during a race or sporting event. In the ideal situation, you will have access to a single-stall bathroom with running water where it will be easy to empty your menstrual cup. Ruby Cup has the top tips for cleaning your cup in a public bathroom.

If you have access to a port-a-potty (or even a tree or bush to hide behind), you can still empty your menstrual cup to avoid leaks.

• First, use a cleansing wipe to clean your hands.
• If you have a water bottle, you can use that to rinse out your cup after emptying it.
• If you don’t have a water bottle, use toilet paper or a tissue to wipe your menstrual flow out of the cup.
• Worst case, you can still empty your menstrual cup without rinsing or wiping it. As long as you do this within 12 hours and clean and sterilise your menstrual cup as recommended, you won’t increase your risk for toxic shock syndrome.

You should wash off your period cup each time you empty it, ideally with tap water. At the end of your period (or if you have not been able to do a cleaning with water), you should sterilise your cup by boiling it or using the Ruby Cup microwaveable steriliser. Fortunately, TSS is rare, and even less common among menstrual cup users compared to tampon users.

Can you wear a menstrual cup during a marathon or long workout?

Yes. Because menstrual cups hold more fluid than most tampons and can often be worn for up to 12 hours, they're well suited to long runs, endurance events and all-day activities. If you have a heavy flow, empty your cup before starting your workout to reduce the chance of leaks.

What to look for in the best menstrual cup for sports

We know using a menstrual cup is a game-changer for every person who menstruates. But if you’re a sports enthusiast, athlete, or exercise lover, look for a cup that is:

• Firm.
• The right size for your flow (called capacity).
• Has a trimmable stem.

There are several cups that have all of these features - that is why there is no special menstrual cup for sports. The best menstrual cup for working out on your period is the one you can “fix and forget” and that does not leak.

1. Firmness

Athletes and sports enthusiasts have a strong pelvic floor, a group of muscles supporting your pelvis like a hammock, stretching from your pubic bone to your tailbone and from side to side.

So if you have strong pelvic floor muscles, you’ll need a firmer cup that can stay in place and not dislodge when you contract your pelvic floor muscles for high-intensity sports like weightlifting and martial arts.
Many active people prefer a medium-firm cup because it balances comfort with stability during movement. Ruby Cup has a medium firmness, making it suitable for a wide range of sports and activities.

2. Capacity

Menstrual cup leaking can happen when you don’t have the right size or the right fluid capacity. Look for a cup that can manage your flow so you don’t have to worry about it leaking during your competitions or long workouts. But how do you know what the right capacity is?

Know that the average menstrual cup can collect 10–38 ml of blood, approximately 2 teaspoons to 2 tablespoons— at the higher end, more than triple what a super tampon can absorb. And a heavy flow is when you lose 80 ml (a third of a cup measure) or more during an entire menstrual cycle.

Choosing the right capacity and size for your flow helps reduce the chance of leaks during long workouts. Ruby Cup is available in two sizes, with capacities of up to 24 ml and 34 ml to suit different bodies and flow levels.

3. Stem type

Some people who practice very flexible sports like yoga or gymnastics may feel the cup’s stem poking them during workouts, even if they have the right-size cup.

A soft, trimmable stem can improve comfort during activities such as cycling, yoga or gymnastics. Ruby Cup features a flexible stem that can be trimmed to suit your body.

Though uncommon, some people with very strong pelvic floor muscles have found that they can't use menstrual cups when they exercise and experience leakage because the suction gets released no matter what they do. If you’re afraid of this happening, wear a reusable pad or a pair of period panties while exercising with a menstrual cup until you’re certain it will work for you.

Remember that you can try our Ruby Cup for up to 120 days before exchanging it or returning it for a 100% money-back guarantee, no questions asked.

If you find your cup doesn’t work for you, we recommend using eco-friendly and reusable alternatives, like period pants or reusable menstrual pads.

Postpartum, IUD Athletes and Menstrual Cups

Many people are anxious to return to pre-baby workouts, even before the recommended 6 weeks postpartum. Depending on whether or not you are breastfeeding, you may or may not start having regular cycles after your baby’s birth. ACOG recommends waiting at least until your first post-natal checkup, usually at 6 weeks, before inserting anything into your vagina, including tampons or menstrual cups. These 6 weeks give your pelvic floor, vagina, uterus and cervix time to heal and reduces the risk of infection.

Once you start having regular cycles, you will need to start thinking about birth control so you don’t have another baby on the way before you are ready. IUDs are a popular family planning method for many postpartum women. Regardless of whether you are postpartum or not, you can safely use a menstrual cup with an IUD.

Very often, childbirth changes the size of your vagina and cervix, and your periods can change after childbirth, even if you have a cesarean section. Many menstrual cup users find that they need to switch to a larger-sized cup postpartum. Additionally, the strength of your pelvic floor might be weakened, so you could potentially notice more leaks during your initial postpartum workouts until you find the right-sized menstrual cup.

Talk with your healthcare provider, midwife, or OBGYN about exercise and menstrual cup if:

• You have a history of expelling your IUD or having a menstrual cup dislodge your IUD previously.
• You have a history of toxic shock syndrome.
• You are less than 6 weeks from childbirth or having an abortion.
• You have recently had surgery on your cervix (such as a LEEP procedure) or your pelvic floor.

Why Ruby Cup is a great choice for sports

Whether you're training for a marathon, swimming laps or heading to the gym, the best menstrual cup is one that fits comfortably, stays securely in place and lets you focus on your workout instead of your period.

Ruby Cup combines many of the features active people look for in a menstrual cup, including:

• medium firmness for comfort and stability during movement
• two sizes for different body types and flow levels
• up to 34 ml capacity for fewer interruptions
• a soft, trimmable stem for personalised comfort
• 100% medical-grade silicone designed to last up to 10 years
• a 120-day Fit Guarantee, so you can find the right fit with confidence.

With the right menstrual cup, you can enjoy everything from yoga and cycling to swimming and weightlifting with confidence, comfort and fewer interruptions.