How to Get Through PE when You're on Your Period

Prepare in advance. If you can, be ready. If you know when you've got PE class, and you know when your period is due, you can be ready with all the supplies you might need in advance.^[1] If you know you're going to have to make it through PE when you're "on", you won't be as worried. You can also take some pain relief tablets before PE class. You can pack clean underwear and disposable menstrual products with your gym kit. You might even want to pack dark gym shorts, gym knickers or tracksuit bottoms if you can.

• If the night before you have your periods, wear a tampon (small, heavy, or super heavy flow) as you need to see if it makes the morning less heavy. You can wear a tampon in the morning or the lecture before P.E class too so it makes the next hour easier in terms of blood flow.

Try to be ready for the unexpected. If you haven't started your period yet or your periods are irregular, your struggle to get through PE could be due to fear of getting your period right before, or even during, PE. It's important to know that you're not more likely to get your period in PE class. Jumping around, running and playing sports doesn't make blood come out, unless it already is. Have disposable menstrual products with you every day, in your regular school bag or backpack and your PE kit bag, if they are different! Make time to go to the bathroom or toilet before PE class starts to see if you need to use a tampon or a sanitary towel, pad or napkin. If you are really worried about starting suddenly, use a pad, panty-liner or whatever in case. Do not use a tampon just in case.

• Maintain a calendar to note in how many days your periods start. Each girl has her own period cycle. Note your own and remember which day you experience a heavy flow and when the flow is low.

Be 100% sure to use the bathroom before PE class. Take your clean underwear with you and any other supplies you might need. Use a disposable menstrual product or a menstrual cup. None of them are better than the others. Use what you prefer, but make sure that you put it on as close to the start of gym class as possible. If you notice your underwear is already stained from an earlier leak, now's the time to change it – in private, in the bathroom rather than in a communal locker room or wherever you get changed for PE. You can even ask to be excused if you prefer.^[2]

Don't worry about people being able to tell you are wearing a pad or seeing your tampon string! These are really silly things to worry about. Think about all the hundreds of girls and women who do sports in shorts, leotards, swimsuits, etc. Have you ever seen one noticeable pad or spotted one tampon string at your school, amongst the joggers in the park, or in televised sports? Almost certainly not. Put your pad in properly and you'll be fine. (Don't use a maxi-pad with skimpy bikini bottom style underwear.) You can wear tight lycra shorts over your underwear, under loose gym shorts if you like – that is, if your school PE dress code allows. You don't need to, but it will help you feel secure and comfortable. Likewise, use a tampon correctly and, it's not going to show or fall out. If you don't tell people about your period and act normally, people won't notice anything.

Remember that exercise can help with period pain and discomfort. Mild stomach pains can be relieved by walking or gentle jogging. If you are just feeling a bit fed up, some physical activity can boost your mood. You don't know how easily you can do PE when you've got period until you try it.^[3]

Try wearing a well-fitting sports bra for PE if you suffer from breast tenderness when you get your period. Sports bras are designed to do sports in, so if you wear one, you'll feel more comfortable. A good sports bra will support your body so that only what you want to bounce bounces! Sports bras aren't essential, so don't worry if you haven't got one; just wear the bra that fits you best and is the most comfortable.

Tell your PE teacher or instructor if you don't think you'll be able to fully participate in the class or you think you won't be at your best. Let them know you'll be trying your best but your game might be a little off. They should be sympathetic if they know you're trying your best. Any girl can work through her period and be sporty every day of the month, so, if you don't think it's going to affect your performance, you can keep it to yourself if you prefer.

Try various products. To know which product feels most comfortable and absorbent, try various good brands available near you and online. Different brands do make different products that work differently. Try out a specific pad a day and then compare it with the regular, with wings, large, extra large and XXL variants. Using a panty liner over a pad prevents leakage and in easily replacing the liners.

• Aim to change your tampon every 4 hours to prevent infections.^[4]