If you’re anything like me, the thought of running up and down the soccer field during your period might make you cringe. I’ve been there – clutching my stomach, questioning my sanity, and debating whether I should just stay curled up on the couch with a heating pad.
The thing is I have learned that playing soccer on your period is not only doable, but it can also be empowering and even beneficial.
Can I Play Soccer On My Period?
Yes, you absolutely can play soccer on your period. There’s no medical reason why menstruation should stop you from lacing up your cleats and hitting the field.
Exercise can alleviate some period symptoms like cramps and fatigue. I am not going to pretend it’s all rainbows and sunshine. Playing soccer while you’re on your period comes with its own set of challenges, and it’s okay to acknowledge that.
Shift Your Mindset
I know it’s tempting to use your period as a reason to skip practice or a match. And honestly, if you’re feeling completely drained or unwell, it’s okay to take a break.
For most of us, physical activity can actually help during your period. Exercise boosts your endorphins, which are natural mood lifters and painkillers.
This means running around the field might make those cramps more manageable. Soccer is something you love — why let your period take that away from you?
I used to psych myself out, thinking my period would make me slower or weaker.
However, your body is stronger than you think. When I shifted my focus from “What if I mess up because of my period?” to “How can I work with my body today?” everything changed.
It’s all about listening to your body and adjusting where needed.
SEE ALSO | Can You Play Soccer with a Cold?
My Experience: The First Time I Played Soccer on My Period
I’ll never forget the first time I had to play soccer on my period. It was a tournament, and there was no skipping it. I woke up that morning feeling bloated and cranky, with cramps that felt like someone was doing a drum solo on my uterus.
I remember standing in front of my locker, staring at my jersey, and wondering how I was going to survive the day.
Anyways, I did survive.
However, it wasn’t without some trial and error. Over the years, I’ve picked up some tips and tricks that have made playing soccer during my period a whole lot easier.
And I’m sharing them with you because if I can get through it, so can you.
1. Choose the Right Period Product
This is probably the most important piece of the puzzle. Your choice of period product can make a huge difference in how comfortable and secure you feel on the field.
Pads: If you’re new to managing your period during any rigorous exercise let alone soccer, pads might feel like the easiest option. Look for ultra-thin, long pads with wings to minimize shifting.
That said, pads can sometimes feel bulky during intense physical activity, and they’re not always the best choice when you want to make a sliding tackles or high-speed runs.
Tampons: These are a game-changer for many athletes. If you managed to insert it properly, tampons are discreet and stay in place no matter how much you’re moving.
Make sure to choose the right absorbency for your flow—too light, and it might not be effective; too heavy, and it might feel uncomfortable.
Menstrual Cups: This was a revelation for me. Menstrual cups are eco-friendly, can be worn for up to 12 hours, and don’t shift around when you are going up and down.
The learning curve can be a bit steep, you might get on YouTube, ask a friend or sister to help, and once you get the hang of it, they’re incredibly reliable.
Period Underwear: These are a fantastic backup option. They’re designed to absorb menstrual flow and are great for peace of mind, especially during long matches or practices.
2. Wear the Right Gear
Soccer shorts are usually lightweight and breathable, but on your period, you might prefer something with a bit more coverage or support.
Compression Shorts: These can be worn under to provide extra security. They help keep everything in place, whether you’re using a pad, tampon, or cup.
Dark Colors: While leaks are rare if you’re prepared, dark shorts can give you extra confidence just in case.
Comfortable Layers: If bloating makes your usual jersey feel snug, try layering a slightly looser jersey or wearing high-waisted compression shorts for added comfort.
3. Manage Cramps and Fatigue
Cramps were my nemesis for years, and I’ll admit there were days when they made me question if I could perform at my best. Here’s what helped:
Warm-Up Properly: A good warm-up gets your blood flowing and can ease cramps. Dynamic stretches and light jogging work wonders.
Stay Hydrated: Dehydration can worsen period symptoms. Drink plenty of water before, during, and after your game.
Over-the-Counter Pain Relief: If you are the type that your periods comes with heavy cramps, taking ibuprofen or another anti-inflammatory medication before your game can help.
Heat Therapy: Before heading to practice, I sometimes used a heating pad on my lower abdomen. It relaxed my muscles and made a big difference.
Diet: There are some healthy foods every soccer player must eat. Eating potassium-rich foods like bananas and magnesium-rich options like spinach can help reduce cramps. Avoid heavy, greasy foods that might exacerbate bloating.
SEE ALSO | 10 Unhealthy Foods Soccer Players Should Avoid
4. Plan Ahead for Peace of Mind
I’ve learned that a little preparation goes a long way in easing any worries about playing soccer on your period.
Pack a Period Kit: Always bring extra products, wipes, and a spare pair of underwear in your bag. Trust me, it’s better to have it and not need it than the other way around.
Time Your Changes: If you’re using a tampon or cup, plan to change it during halftime if your flow is heavy. For lighter days, you might not need to worry about it until after the game.
Communicate: If you’re close to your coach or teammates, it’s okay to mention that you’re on your period.
You don’t have to give details, but sometimes just saying, “Hey, I’m dealing with some cramps today” can help them understand if you need a moment to stretch or take a breather.
The Benefits of Playing Soccer on Your Period
Believe it or not, there are some upsides to playing soccer on your period:
Endorphin Boost: Exercise releases endorphins, which are natural mood elevators and painkillers. Even if you’re feeling down, a good game can lift your spirits.
Reduced Cramps: Physical activity increases blood circulation, which can help alleviate cramps.
Improved Focus: Sometimes, the distraction of a game can help you forget about your period symptoms (at least temporarily).
SEE ALSO | What to Eat Before a Soccer Game
When to Listen to Your Body
While playing soccer on your period is generally safe, there are times when it’s okay to sit out. Listen to your body. If your cramps are unbearable, you’re feeling dizzy, or your flow is unusually heavy, it’s okay to take a break.
Remember, self-care is part of being a good soccer player.
What Coaches and Teammates Should Know
If you’re a coach or a teammate reading this, here’s a quick PSA: Be supportive. Understand that periods are a natural part of life and that some players might need a little extra understanding during that time of the month.
Encourage open communication and foster an environment where players feel comfortable discussing these issues.
My Final Thoughts
Can you play soccer on your period? Absolutely.
It won’t be easy, but with the right preparation, mindset, and tools, it’s 100% manageable. Remember, you’re not alone in this. So many athletes are out there crushing it on their periods every single day—and you’re one of them.
