A lot of us love sports!
But when we’re on our period, playing sports can be stressful. Sometimes, painful cramps and fatigue take a toll on us. We may feel uncomfortable talking about it with our coach—especially if our coach is male. Then there’s the worry that people will know we’re on our period. And what if we leak?
In Canada, more than half of menstruators (people who have their period) worry about leaking, and a third worry, at least sometimes, that others will know they have their period. Almost a third of menstruators also miss sports activities or going to the gym due to their period.
We have these worries because there is still a stigma attached to menstruation, which keeps many of us from talking about our periods. Yet often, we need to talk about it. And we need the support of those around us—including our coaches, teachers, and friends.
Why Menstruation Shouldn’t Keep You from Sports
Menstruation and the lack of support around it are among the biggest reasons adolescents leave sports.
There is now a push to change this and keep young people who menstruate in sports. Elite athletes, including Olympians, are leading this movement by sharing their menstrual stories.
Their message? Having a period is natural and healthy—not something to be ashamed of.
Athlete Emma Pallant-Browne Leads the Way
An elite athlete we can all look up to is Emma Pallant-Browne. She is one of the world’s top triathletes and has won world titles in duathlon and aquathlon. Many of us remember the viral photo of her competing in a triathlon in Spain in May 2023, showing a small bloodstain from her period on her pale pink and blue swimsuit.
The Professional Triathletes Organization posted the photo on Instagram, where someone commented that it was not the most “flattering pic” and that surely it could be “cropped a bit better.”
Pallant-Browne responded by saying it’s the “reality of females in sport.” Then she reposted the photo on Instagram!
At the time, Pallant-Browne told the media that menstruation is normal, and she didn’t want anyone to feel ashamed of it. As an endurance runner, she had once stopped menstruating due to undereating and overtraining. Fortunately, with funding from UK Athletics and access to health experts, she learned how important and healthy it was to menstruate. It took her four years to get her period back—and she is proud of it.
The Benefits of Staying Active During Your Period
When we’re feeling unsure of ourselves during our period, it can help to think about the athletes we admire—those who celebrate their periods and continue to play sports while menstruating. And there are so many reasons to keep playing sports!
Playing sports and being part of a team is fun, and it’s essential for physical and mental health. Staying active strengthens the heart, muscles, and bones, improves coordination, and can even help reduce premenstrual symptoms and menstrual cramps.
Exercise stabilizes mood and can decrease depression and anxiety. Through sports—including dance and ballet—we learn teamwork, build confidence, and feel empowered.
Another benefit? Children and adolescents who play sports are more likely to exercise as adults, which is a key part of a healthy lifestyle.
So, don’t sit on the sidelines because of your period. Stay in the game!
Tips for Sports and Exercising During Your Period
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Listen to your body. If you’re feeling unwell or tired, take a break. That doesn’t mean you’re weak or any less capable.
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Wear comfortable, absorbent period products. There are also period underwear and sportswear designed for absorbency.
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Bring extra period care products. If you forget them, ask your teammates or coach for some.
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Wear dark-colored clothing if you’re worried about leaks.
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Make sure your sports gear fits properly for safety and comfort.
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Pack an extra change of clothes, so you have something dry to wear after practice.
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Eat healthy snacks, like energy bars, dried fruit, or nuts.
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Stay hydrated.
Enjoy the sport you love!
About the Author
Marina Rowbotham
Marina Rowbotham is a freelance health writer and registered nurse living in Ottawa. She is interested in how social issues, such as lack of safe and affordable housing and not having a family doctor or nurse practitioner, impact health. She is particularly interested in the effects this has on women and children, the LGBTQIA+ community, and Indigenous people and the possible solutions.