A menstrual cup is a reusable internal period product that collects menstrual flow rather than absorbing it. To use one, fold the cup, gently insert it into the vagina, allow it to open and form a light seal, then remove, empty and clean it according to the manufacturer's instructions.
Learning to use a menstrual cup can take a little practice. You may need to experiment with your fold, insertion position and removal technique over a few cycles. The cup should feel comfortable once it is positioned correctly, so ongoing pain is not something you should push through.
How does a menstrual cup work?
A menstrual cup is folded and inserted into the vaginal canal, where it opens below or around the cervix. The rim sits against the vaginal walls and forms a light seal that helps direct menstrual flow into the cup.
The cup does not need to sit in one exact position. It may rest relatively low or move higher after insertion depending on the cup's design, your cervix height and your individual anatomy. It should remain fully inside the vagina, feel comfortable and be within reach for removal.
Cup fit depends on more than a small or large size label. Length, total length including the stem, diameter, shape, firmness, capacity and removal design can all influence comfort and performance.
Before using a menstrual cup
Read the instructions supplied with your particular cup before using it. First-use preparation, compatible cleaning methods, maximum wear time and other care requirements can vary between products.
Menstrual cups sold in Australia are not required to be supplied sterile. Before first use, clean and sanitise your cup using the method recommended by its manufacturer. This commonly involves boiling, but not every cup has identical temperature or timing instructions.
Before inserting your cup:
- Wash your hands. Use clean water and soap, then rinse and dry them thoroughly.
- Inspect the cup. Check the body, rim, stem and air holes for cracks, tears, splits or other damage.
- Choose a comfortable position. Sitting on the toilet, squatting or standing with one leg raised can all work.
- Relax your pelvic floor. Slow breathing and taking your time can make insertion easier.
Should you practise before your period?
A menstrual cup dry run can help you practise folding, insertion and removal without also managing menstrual flow. However, the vagina may feel less lubricated when you are not menstruating.
If you experience dryness or friction, apply a small amount of water-based lubricant to the rim or insertion point, provided it is compatible with your cup. Avoid coating the whole cup because this can make it difficult to grip.
How to insert a menstrual cup
Step 1: Fold the cup
There is no single fold that works best for everyone. Choose one that creates a comfortable insertion point and that you can hold securely.
To make a C-fold, flatten the cup and fold it in half so the rim forms a C or U shape. Hold the folded cup firmly enough that it does not open before you are ready.
A punch-down fold, 7-fold or another shape may give you a narrower insertion point or open more easily with your cup. See our guide to menstrual cup folds for more options.
Step 2: Find a comfortable position
Sit on the toilet, squat or stand with one leg raised. Relax your abdomen and pelvic floor, and avoid holding your breath.
Step 3: Insert the folded cup
With clean hands, gently part the labia and guide the folded cup into the vagina. Aim it back towards your tailbone rather than pushing it straight upwards.
You only need to insert it far enough for the entire cup and stem to sit comfortably inside. Do not force it as high as possible. Some cup designs are intended to sit lower than others and your cup may move naturally after insertion.
Step 4: Allow the cup to open
Release the fold once the cup is comfortably inside the vaginal canal. The cup may open immediately or need a small adjustment.
You can gently rotate the base, move the cup slightly lower and higher, or run a clean finger around its outside to feel for obvious folds or dents. If it remains collapsed, remove it and try again with a different fold or insertion position.
Step 5: Check the cup and stem
The cup should feel comfortable and the base should be fully inside the vaginal opening. A stem that rubs or protrudes may be too long, or the whole cup may be sitting too low.
If the cup body fits comfortably and only the stem causes irritation, check whether the manufacturer permits trimming. Use clean scissors and remove only a small amount at a time. Trimming the stem does not shorten the cup body and should not be used to compensate for a cup that is too long overall.
How do you know whether your cup is positioned correctly?
There is no single position that is correct for every person and every cup. A properly positioned cup should:
- sit completely inside the vagina
- be open without significant folds or dents
- feel comfortable or be largely unnoticeable
- allow you to urinate normally
- collect menstrual flow without ongoing leaking
- remain within reach for safe removal
Gently feel around the cup's base. A slightly oval shape can be normal because the vaginal canal is not perfectly round, but the cup should not feel completely collapsed.
If it leaks immediately despite being open, your cervix may be sitting beside the cup rather than over its opening. Remove and reinsert the cup at a slightly different angle.
How long can you wear a menstrual cup?
Follow the maximum wear time supplied by your cup's manufacturer. Australian requirements state that the information supplied with a menstrual cup must specify a maximum duration of no more than 12 hours, but an individual cup may have a shorter recommended interval.
Remove and empty the cup sooner if your flow requires it. On heavier days, you may need to empty it every few hours even if the stated maximum wear time is longer.
You can learn more in How Long Can You Wear a Menstrual Cup or Disc?
How to remove a menstrual cup
Removal often becomes easier once you learn where your cup sits and how to release its seal. Trying it over the toilet or in the shower can reduce worries about spilling while you practise.
Step 1: Wash your hands
Wash your hands thoroughly with soap and clean water, then dry them so you can maintain a secure grip.
Step 2: Find a comfortable position
Sit on the toilet, squat or stand with one leg raised. Relax your jaw, abdomen and pelvic floor, and give yourself time.
Step 3: Locate the cup
Use a finger to locate the stem or base. The stem can help you find the cup, but it should not usually be used to pull the cup out on its own.
If the cup has moved higher, gently bear down with your pelvic floor muscles as though having a bowel movement. This can help bring it within reach.
Step 4: Release the seal
Pinch the base of the cup between your thumb and finger to release the seal. If inserting two fingers is difficult, slide one finger alongside the cup and press its wall inwards.
Make sure the seal remains released while you move the cup lower. Pulling firmly on the stem without releasing the seal can cause discomfort.
Step 5: Remove the cup gently
Slowly wiggle the cup from side to side while bringing it down. Keep it upright where practical to reduce spilling.
As the rim reaches the vaginal opening, angle or fold it slightly rather than pulling the fully open rim straight through.
Step 6: Empty and clean the cup
Empty the menstrual fluid into the toilet or sink. Clean the cup according to its instructions before reinserting it.
What if you cannot remove your menstrual cup?
Do not panic. A menstrual cup cannot travel beyond the vaginal canal, although it may move higher and become harder to reach.
Pause, breathe slowly and allow your pelvic floor to relax. Squatting or gently bearing down can help bring the cup lower. Concentrate on releasing the seal at the base rather than repeatedly pulling the stem.
Do not insert tweezers or other tools. Read our detailed guide on what to do if your menstrual cup is stuck. Seek medical assistance if you remain unable to remove it.
How to clean a menstrual cup during your period
Clean the cup every time you remove it. Follow the cup manufacturer's instructions because compatible cleansers vary.
- Empty the contents into the toilet or sink.
- Rinse the cup with clean water.
- If permitted, wash it with a suitable menstrual cup cleanser or a mild, fragrance-free cleanser.
- Rinse thoroughly so no cleanser remains.
- Check that the air holes around the rim are clear before reinserting the cup with clean hands.
Avoid bleach, household disinfectants, oil-based products, antibacterial washes or strongly fragranced cleansers unless the cup manufacturer specifically permits them.
How to sanitise and store a menstrual cup between periods
At the end of your period, clean and sanitise the cup using a method approved by its manufacturer. This often involves boiling it for a specified time or using a compatible steam device.
If boiling your cup:
- use enough water to keep it fully submerged
- follow the recommended boiling time for that cup
- use a timer so the pot does not boil dry
- keep the cup away from the hot base and sides of the pot, using a clean metal whisk if helpful
- remove it carefully with clean tongs or by lifting the whisk
Allow the cup to dry completely before storing it in a breathable pouch or ventilated container recommended by the manufacturer. Do not seal a damp cup in an airtight bag or container.
Can you sanitise a menstrual cup without boiling it?
Depending on your cup's instructions, a purpose-designed menstrual cup sanitiser or steriliser may provide an alternative to boiling it in a saucepan.
Microwave steam devices
Microwave devices use water and microwave-generated steam. Wash the cup first, add the specified amount of water, position the cup as directed and follow the device's heating, venting and cooling instructions. Take care when opening the container because hot steam can cause burns.
Plug-in steam devices
Plug-in devices generate steam automatically. Add water as directed, place the washed cup inside, close the device and run the recommended cycle. Allow it to cool before opening.
UV devices
Some compact devices use ultraviolet light. Their design, cycle and intended use vary, so follow the instructions for both the UV device and your cup. Wash and dry the cup first, and do not assume a UV cycle replaces routine washing.
Products are commonly marketed as cup “sterilisers”, but their performance and terminology vary. The practical aim at home is to wash and sanitise or disinfect the cup using a method that its manufacturer has approved.
When should you replace your menstrual cup?
Inspect your cup regularly and follow the manufacturer's replacement guidance. Replace it if you notice:
- cracks, tears, splits or holes
- a damaged stem, rim or base
- stickiness, tackiness, swelling or a change in texture
- an odour that remains after appropriate cleaning
- another sign that the material is deteriorating
Staining alone does not necessarily mean the cup is unclean or needs replacing.
What if your menstrual cup leaks?
A small amount of leaking can happen while you are learning. The timing can help identify the cause.
| What happens | Possible cause | What to try |
|---|---|---|
| Leaking soon after insertion | The cup may not be fully open or the cervix may be beside it | Check for folds and reinsert at a different angle if necessary |
| A small smear after insertion | Residual blood may remain in the vaginal canal | Wipe around the vaginal opening and check whether spotting continues |
| Leaking after several hours | The cup may be full | Empty it sooner, particularly on heavier days |
| Ongoing leaks despite correct placement | The cup's length, diameter, shape or firmness may not suit you | Compare another size or design rather than assuming you need a larger cup |
See Why Is My Menstrual Cup Leaking? for detailed troubleshooting.
What if your menstrual cup hurts?
A menstrual cup may feel unfamiliar at first, but it should not cause persistent pain, burning, cramping or strong bladder or bowel pressure.
Discomfort can be related to insertion friction, pelvic floor tension, the cup's length, diameter or firmness, pressure against the cervix, a protruding stem or removal before the seal has been released.
Remove the cup if it hurts. Do not repeatedly force it into place. Read What to Do If Your Menstrual Cup Is Hurting for more guidance.
Can you use a menstrual cup with an IUD?
Menstrual cups and intrauterine devices are not automatically incompatible, but there may be a possible association between cup use and IUD expulsion. Evidence remains limited and mixed.
Ask the healthcare professional who inserted your IUD when it is appropriate to begin or resume using a cup. Always release the cup's seal before removal and take care not to catch the IUD threads between the rim and vaginal wall.
Seek medical advice if your IUD threads feel longer or shorter than usual, you cannot feel them, you experience new pain or unusual bleeding, or you think the IUD may have moved.
Read our detailed guide to using a menstrual cup or disc with an IUD.
Are menstrual cups safe?
Current evidence suggests that menstrual cups can be a safe period care option when used as directed. A 2019 systematic review found a generally favourable safety profile, while also identifying rare adverse events and gaps in the quality of available research.
A 2026 systematic review and meta-analysis found no evidence of increased infection risk across the outcomes evaluated. Some findings suggested potential benefits for particular infections or vaginal microbiome measures, but the authors noted that only three of the 11 included studies were considered good quality. The evidence is encouraging, but it is not complete.
Safe use includes clean hands, regular emptying, appropriate washing, an approved between-cycle cleaning method and following the instructions supplied with your cup.
Toxic shock syndrome and menstrual cups
Menstrual cups have been associated with toxic shock syndrome (TSS). TSS is very rare but can be life-threatening, which is why Australian regulations require menstrual cups to carry a specific warning and information about TSS.
Follow your cup's hygiene and maximum wear-time instructions. Remove the cup and seek urgent medical help if you develop a sudden high temperature, vomiting, diarrhoea, dizziness, confusion, aching muscles or a red rash that resembles sunburn. In Australia, call Triple Zero (000) or go to the nearest hospital emergency department if you think you may have TSS.
Can you have sex with a menstrual cup?
A standard bell-shaped menstrual cup should be removed before penetrative vaginal sex.
A cup is not contraception and does not protect against sexually transmitted infections. If you want an internal period product that may be worn during penetrative vaginal sex, some menstrual discs are designed for this purpose. See our menstrual disc guide.
When should you stop using a menstrual cup?
Stop using the cup and seek medical advice if you experience:
- sharp, severe, worsening or persistent pain
- pain that continues after removing the cup
- difficulty urinating or fully emptying your bladder
- burning, irritation, unusual discharge or odour
- unexplained or unusual bleeding
- repeated difficulty inserting or removing the cup
- another new or concerning pelvic or vaginal symptom
Do not use a menstrual cup for postpartum bleeding. After childbirth, pelvic surgery or another gynaecological procedure, wait until a healthcare professional advises that internal menstrual products are appropriate.
Frequently asked questions
Should you be able to feel a menstrual cup?
A correctly positioned cup should generally feel comfortable or be largely unnoticeable. The stem may be noticeable if it is too long or the cup sits low. Remove the cup if it causes ongoing pain, pressure or urinary difficulty.
Can a menstrual cup get lost inside your body?
No. A cup cannot travel beyond the vaginal canal because the cervix sits at the top. It can move higher and become difficult to reach, but relaxing and gently bearing down can usually help bring it lower. See our troubleshooting tips on what to do if your menstrual cup gets stuck.
Can you urinate while wearing a menstrual cup?
Yes. Urine leaves through the urethra, which has a separate opening from the vagina. If the cup slows your urine flow or makes it difficult to empty your bladder, remove it and reconsider its position, diameter or firmness.
Can you sleep, swim or exercise with a menstrual cup?
Generally, yes, provided the cup is comfortable, positioned correctly and used within the manufacturer's maximum wear time. Empty it before a long activity if your flow may fill it.
How do you choose a menstrual cup size?
Do not rely only on age or whether you have given birth. Consider cervix height, cup length, diameter, firmness, shape, capacity, pelvic floor considerations and your comfort and removal preferences. Read What Size Menstrual Cup Do I Need? for more detail.
How long does it take to learn to use a menstrual cup?
Some people use a cup successfully straight away, while others need several attempts or cycles. A learning period is common and does not mean you are doing anything wrong.
The learning curve is real
Your first few cycles may involve experimenting with folds, insertion angle, cup position and removal. You may also discover that a different length, diameter, shape or firmness suits your anatomy better.
Use our Menstrual Cup Comparison Chart to compare product dimensions and features, explore the Menstrual Products Comparison Hub or take the Find Your Best Fit Quiz for personalised starting suggestions.
Not sure what is causing the problem?
Our interactive menstrual cup troubleshooter checks technique, capacity, placement and fit before suggesting what to try next.
Start troubleshooting →
Related reading
- A Guide to Different Menstrual Cup Folds
- How to Measure Your Cervix Height for a Menstrual Cup
- Why Is My Menstrual Cup Leaking?
- What to Do If Your Menstrual Cup Is Hurting
- What to Do If Your Menstrual Cup Gets Stuck
- Menstrual Cups Comparison Chart
This article provides general information and is not a substitute for personalised medical advice. Always follow the instructions supplied with your menstrual cup and speak with a qualified healthcare professional if you have symptoms or concerns about your health.
Sources
- Therapeutic Goods Administration, Meeting regulatory requirements for menstrual cups in Australia
- Healthdirect Australia, Toxic shock syndrome
- Jean Hailes for Women's Health, How to use tampons and menstrual cups for the first time
- van Eijk AM et al., Menstrual cup use, leakage, acceptability, safety and availability: a systematic review and meta-analysis
- van Eijk AM et al., Effect of menstrual cups on vaginal health, reproductive tract and urogenital infections: a systematic review and meta-analysis
- Bowman N and Thwaites A, Menstrual cup and risk of IUD expulsion: a systematic review