Periods and Sport: Can You Swim, Run, or Play on Your Period?
Short answer? Yes. Longer answer? Absolutely yes.
We’ve heard too many stories of teens quitting sport because of their period! Trust us, getting your period doesn’t mean you suddenly have to sit on the sidelines, skip training, dread PE class or quit sport altogether.
While periods can be a bit tricky initially - especially when you are navigating how to manage them, they definitely shouldn’t cramp your style or your passion for sport and exercise.
It’s normal to feel unsure about sport and periods at first. The good news is that once you find the right setup for your body, sport on your period becomes just another normal part of life.
Let’s talk about how periods actually interact with movement, what works for different sports, and how to feel confident whether you’re tumbling, running, swimming or chasing a ball down the field.
First Things First: Keep On Movin’
There’s a weird myth floating around that periods make you fragile or incapable. They don’t.
In fact, exercising during your period often helps with cramps, mood and energy. Light to moderate movement can increase blood flow, release feel-good hormones and make your period feel less heavy overall. That said, your period is not a test of toughness. Some days you’ll feel great. Other days you’ll feel slower, heavier or just not that into it. Listening to your body is part of being a good athlete, not a weak one.
Sport Looks Different on Different Days - That’s Normal
One of the biggest mindset shifts with periods is understanding that your body won’t feel the same every day of the month. That’s not a flaw, it’s biology. In fact, more and more coaches and athletes are tapping into the power of the menstrual cycle when planning training schedules.
Some days you might feel strong, fast, and energised. Other days you might feel bloated, tired, or crampy. Neither version of you is “better” or “worse.” They’re just different.
Sport on your period doesn’t have to look identical to sport off your period. Adjusting your expectations slightly can make a huge difference to confidence.
Let’s Talk Gymnastics & Periods
Gymnastics and periods can feel like a nightmare combo at first. Leotards are tight, often light-coloured and unforgiving and the sport involves flipping, stretching and being very aware of your body.
The good news is that gymnastics on your period is absolutely doable with the right period care. A lot of gymnasts prefer period underwear because it feels secure and moves with the body. There’s nothing to shift, fold, or bunch, which is especially important when you’re upside down or landing from a jump. Wearing period underwear under a leotard can give you that “locked in” feeling without distraction. Others switch to internal period care once they feel ready. If you’re comfortable with internal products, menstrual cups and discs are a great option for gymnastics. Unlike tampons, they don’t dry you out, and once you get the hang of them, they’re very low-fuss. Many athletes love that they stay put during intense movement and don’t need changing mid-session.
And here’s the reminder everyone needs: gymnasts have periods. Even the elite ones. You’re not the only one figuring this out.
Running on Your Period: What to Expect
Running can feel surprisingly different on your period, especially in the first few days. You might notice heavier legs, lower energy, or cramps that show up once you start moving.
For some people, a gentle jog actually helps cramps ease. For others, the first kilometre feels rough but things settle after that. And sometimes, honestly, it’s just not your best run — and that’s okay. As you get to know your cycle more, you’ll likely find that there are days when you feel you have more energy than others. Harness these days and on your lower energy days look at changing your schedule to shorter runs or even doing just stretching exercises.
When it comes to period care for running, comfort and security matter most. Period underwear is a favourite for shorter runs or school cross-country because it stays in place and doesn’t rub. Reusable pads can also work, as long as they’re secure and don’t move while you’re running.
If you’re going for longer runs or don’t want to think about your period at all while you move, cups or discs can be a great option - and there’s no annoying tampon string to get in the way and potentially cause chaffing. hWhatever you choose, the goal is simple: something you can forget about once you start moving.
Can I Swim On My Period (Yes, You Can)
Swimming is probably the sport that causes the most panic around periods, especially school swimming, beach days or training sessions where sitting out feels awkward.
Let’s clear this up straight away: you can swim on your period.
If you’re ready for internal period care, menstrual cups and discs are a great option for swimming. They sit internally, don’t absorb water and can be worn for long stretches. Unlike tampons, they don’t dry you out, and once you get used to them, they’re very reliable in the water.
If internal products aren’t your thing (or just not right now), period swimwear is another option. Hello Period period swimwear is designed to be worn in the water and looks just like regular swimwear. It’s made to handle menstrual flow while swimming, which means you don’t have to miss out or stress.
Once you’re out of the water, it’s a good idea to change into dry period underwear or a pad so you stay comfortable.
The main takeaway? Swimming doesn’t have to stop just because your period showed up.
Team Sports & Periods: Rugby, Soccer, Netball, Hockey
If you’re playing rugby, soccer, or any high-movement team sport, feeling secure is everything. You don’t want to be thinking about your period while you’re chasing the ball or lining up a goal. Many teens like period underwear for team sports because it stays put and doesn’t shift with movement. It’s also great for long games where changing isn’t practical.
Others prefer internal options like menstrual cups or discs, especially once they’re confident using them. Cups and discs are popular with athletes because they can be worn for hours, don’t leak with movement, and don’t dry you out like tampons can.
Some players mix and match using underwear for training days; cups or discs for game days and swimwear for water training. There’s no “correct” setup - just use products you can rely on and make you feel secure.
What About Cramps During Sport?
Period cramps are no fun and you don’t want them to put you off your game. While cramps can be uncomfortable, they don’t automatically mean you have to stop moving. For some people, gentle movement actually helps cramps ease. Warming up properly, staying hydrated, and stretching can make a difference. If your cramps are more intense, over the counter pain relief before training or your game might be a good option to talk to our parent, coach or caregiver about or alternatively you might want to try wearing a heat patch. Heat patches adhere to the outside of your underwear and can deliver a warm sensation for up to 12 hours helping to ease cramps.
Fear Of Leaks
A lot of period-sport anxiety isn’t about pain, it's about fear of leaking and the embarrassment that can come with it if it does happen. That fear fades when you trust your setup and you know your cycle and the days when your flow is at its heaviest. Wearing something that feels secure and is leakproof whether that’s period underwear, a cup, a disc, or period swimwear goes a long way towards letting your brain relax.
Also, remember that leaks can and do happen and they shouldn’t be something that causes embarrassment. Periods are a part of life and are completely normal so anyone who teases you about a leak might need to be reminded of that!
Hygiene, Sweat and Smell
Periods don’t make you unhygienic and neither does sweating, but it’s especially important to keep up good hygiene practices when you’re on your period.
Regular showering and changing into clean period care after sport will ensure you feel confident as you manage your period. You don’t need special sprays, wipes, or washes - just stick to water and mild soap.
If you’re using reusable products, rinsing and washing them (and sterilising them if you are a cup or disc users) properly keeps everything fresh and ready for next time.
Your Period Doesn’t Define Your Sporting Ability
Some days you’ll smash training on your period. Other days you’ll feel slower. Both are normal. Having a period doesn’t make you weak, unreliable, or “hard to coach.” It makes you human.
Once you’ve got the right period care for your body and your sport, periods stop being the main character and that’s exactly how it should be. If you have concerns about your pain levels, your flow or how you feel when you are training during your period, always talk to a trusted adult or coach so they can understand what you are experiencing and help you to manage things.
