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 angle and removal technique over a few cycles. A correctly positioned cup should feel comfortable or be largely unnoticeable, so ongoing pain is not something you should push through.
Quick answer: fold the cup, insert it back towards your tailbone, allow it to open, check that it feels comfortable and is collecting your flow, then release the seal before removing it.
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 anatomy.
What matters is that it:
- sits fully inside the vagina
- feels comfortable
- opens enough to collect your flow
- remains within reach for safe 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 vary between products.
Menstrual cups sold in Australia are not necessarily supplied sterile. Before first use, clean and sanitise your cup using the method recommended by its manufacturer.
Before inserting your cup:
- Wash your hands. Use soap and clean water, then rinse and dry 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 before you also have to manage 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 vaginal opening, provided it is compatible with your cup.
Avoid coating the entire cup because this can make it harder to grip.
How to insert a menstrual cup
Step 1: Fold the cup
There is no single menstrual cup fold that works best for everyone.
Choose a fold that creates a comfortable insertion point and that you can hold securely.
For a C-fold, flatten the cup and fold it in half so the rim forms a C or U shape.
A punch-down fold, 7-fold or another shape may create a narrower insertion point or open more easily with your particular 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 the cup as high as possible. Some designs are intended to sit lower than others, and the 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.
It does not need to make an audible or noticeable “pop”.
You can:
- gently move the cup slightly lower or higher
- run a clean finger around the outside to check for obvious folds or dents
- make a small turn at the base if that helps your particular cup open
A full 360-degree rotation is not required.
Avoid repeatedly squeezing or tightening your pelvic floor in an attempt to force the cup open.
If the cup remains collapsed, remove it and try again using a different fold or insertion angle.
Step 5: Check the cup and stem
The cup should feel comfortable and the base should sit fully inside the vaginal opening.
A stem that rubs or protrudes may be too long, or the cup itself 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 enough to collect menstrual flow
- 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 if you want to check it.
A slightly oval cup can be normal because the vaginal canal is not perfectly round. The cup does not need to feel perfectly circular, but it should not feel completely collapsed.
If the cup is open but leaks immediately, your cervix may be sitting beside the cup rather than above or partly inside the opening.
Remove and reinsert it at a slightly different angle.
Does your cervix need to sit inside the menstrual cup?
No. There is no single correct relationship between the cervix and the cup rim.
Depending on your anatomy, your cervix may sit:
- above the cup opening
- partly inside the cup
- lower inside the cup on some days of your period
What matters is that menstrual flow enters the cup and the cup remains comfortable and leak-free.
If your cervix sits beside the cup opening, however, menstrual flow may bypass the cup and cause leaking.
How does cervix height affect menstrual cup fit?
Cervix height is most useful when comparing cup length and reach.
- Low cervix: a shorter-bodied cup may be more comfortable and less likely to protrude or create pressure.
- High cervix: a longer cup or easier-to-reach removal feature may be more practical.
- Medium cervix: you may have more flexibility with cup length.
Cervix height does not automatically determine cup diameter, firmness or capacity.
Read How to Measure Your Cervical Position or compare cups in our Menstrual Cup Comparison Chart.
How long can you wear a menstrual cup?
Follow the maximum wear time stated by the manufacturer of your exact cup.
Australian menstrual cup instructions must specify a maximum duration of no more than 12 hours, but an individual cup may have a shorter recommended interval.
Remove and empty your cup sooner if your flow requires it.
On heavier days, you may need to empty it every few hours even if the maximum wear time is longer.
Read How Long Can You Wear a Menstrual Cup or Disc?.
How to remove a menstrual cup
Removal usually 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 make the process feel less stressful while you are learning.
Step 1: Wash your hands
Wash your hands 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 helps you locate the cup. It should not normally be used to pull the cup out by itself.
If the cup has moved higher, gently bear down 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 one side of the cup wall inwards.
Keep the seal released while you move the cup lower.
Pulling firmly on the stem without releasing the seal can cause pain or strong pulling on the cervix.
Step 5: Remove the cup gently
Slowly move the cup from side to side while bringing it down.
Keep it reasonably upright to reduce spilling.
As the rim reaches the vaginal opening, angle or partially fold it 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?
A menstrual cup cannot travel beyond the vaginal canal, although it can 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.
Focus on releasing the seal at the base rather than repeatedly pulling on the stem.
Do not insert tweezers or another tool into the vagina.
Read 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 each time you remove it.
Follow the 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 mild, fragrance-free cleanser.
- Rinse thoroughly so no cleanser remains.
- Check that the air holes around the rim are clear before reinserting it with clean hands.
Avoid bleach, household disinfectants, oil-based products, antibacterial washes or strongly fragranced cleansers unless the 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 submerged
- follow the manufacturer's recommended boiling time
- use a timer so the pot does not boil dry
- avoid prolonged contact with the hot base or sides of the saucepan
- allow the cup to cool before handling
Allow the cup to dry completely before storing it in a breathable pouch or ventilated container.
Do not seal a damp cup inside 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 or disc sanitiser may provide an alternative to boiling it in a saucepan.
Microwave steam devices
Microwave devices use water and steam.
Wash the cup first, add the specified amount of water, position the cup as directed and follow the device's heating 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 device and your cup.
Wash and dry the cup first. Do not assume a UV cycle replaces routine washing.
Products are often marketed as “sterilisers”, but performance and terminology vary. At home, the practical goal is to wash and sanitise the cup using a method approved by its manufacturer.
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 another significant texture change
- 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, but the timing and how full the cup is can help identify the cause.
| What happens | Possible cause | What to try |
|---|---|---|
| Small smear soon after insertion | Residual blood in the vaginal canal | Wipe away the blood and see whether spotting continues |
| Immediate leaking with a mostly empty cup | The cup may not be open or the cervix may sit beside it | Check for folds and reinsert at a different angle if needed |
| Leaking after several hours with a full cup | Overflow | 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 fit rather than assuming you simply need a larger cup |
See Why Is My Menstrual Cup Leaking? for detailed troubleshooting.
What if your menstrual cup hurts?
A cup may feel unfamiliar at first, but it should not cause persistent pain, burning, cramping or strong bladder or bowel pressure.
Discomfort may be related to:
- insertion friction
- pelvic floor tension
- cup length
- diameter or shape
- firmness
- pressure against the cervix
- a protruding stem
- 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.
Can you use a menstrual cup with an IUD?
Menstrual cups and intrauterine devices are not automatically incompatible, but research suggests there may be an association between cup use and IUD expulsion.
The evidence is still limited and the exact role of suction, removal technique and other factors is not fully understood.
Ask the healthcare professional who inserted or manages your IUD when it is appropriate to begin or resume using a cup.
Always release the cup's seal before removal.
Take care not to catch the IUD threads between the cup rim and vaginal wall.
Seek medical advice if your IUD threads feel longer or shorter than usual, you cannot feel them when you normally can, you develop new pain or unusual bleeding or you think the IUD may have moved.
Read Can You Use a Menstrual Cup or Disc with an IUD?.
Are menstrual cups safe?
Current evidence suggests 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 available research.
Safe use includes:
- clean hands
- regular emptying
- appropriate cleaning
- manufacturer-approved sanitising
- staying within the product's stated maximum wear time
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.
Follow your cup's hygiene and maximum wear-time instructions.
Remove the cup and seek urgent medical help if you develop symptoms such as:
- sudden high temperature
- vomiting or diarrhoea
- dizziness or faintness
- confusion
- aching muscles
- a red rash resembling 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 menstrual cup is not contraception and does not protect against sexually transmitted infections.
If you want an internal period product that may be suitable for penetrative sex, some menstrual discs are designed for this purpose.
See our How to Use a 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 again.
Frequently asked questions
Does a menstrual cup have to pop open?
No.
A menstrual cup can open quietly and work correctly without making a noticeable popping sound.
Check that the cup is not significantly folded or collapsed and that it is collecting your flow.
Do I need to rotate my menstrual cup 360 degrees?
No.
A small turn may help some cups open, but full rotation is not required.
If your cup is comfortable, open and leak-free, there is no need to rotate it simply because an instruction online says you should.
How far should a menstrual cup go in?
Only far enough for the cup and stem to sit comfortably inside the vagina.
The cup does not need to be pushed as high as possible.
Should my cervix sit inside the menstrual cup?
Not necessarily.
Your cervix may sit above the cup or partly inside it. What matters is that menstrual flow enters the cup and it remains comfortable and leak-free.
Can I pull my menstrual cup out by the stem?
The stem can help you locate the cup, but you should normally release the seal before removing the cup.
Pulling firmly on the stem while the seal is intact can cause discomfort.
Why is my cup open but still leaking?
The cervix may be sitting beside the cup instead of over its opening, the cup may be overflowing or the overall fit may not suit your anatomy.
Use our Menstrual Cup Troubleshooter or read Why Is My Menstrual Cup Leaking?.
Should you be able to feel a menstrual cup?
A correctly positioned cup should generally feel comfortable or be largely unnoticeable.
Remove it if it causes ongoing pain, strong pressure or urinary difficulty.
Can a menstrual cup get lost inside your body?
No.
The cervix sits at the top of the vaginal canal, so a cup cannot travel into the abdomen.
It can move higher and become difficult to reach, but relaxing and gently bearing down can usually help bring it lower.
Can you urinate while wearing a menstrual cup?
Yes.
Urine exits through the urethra, which is separate from the vagina.
If your cup slows 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 and cup length
- diameter and shape
- firmness
- capacity
- pelvic floor considerations
- removal design and reach
Read What Size Menstrual Cup Do I Need?.
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.
Need help choosing or troubleshooting?
Not sure why your cup isn't working as expected? Use the Menstrual Cup Troubleshooter.
Want to compare cup dimensions, shape, firmness and capacity? Use the Menstrual Cup Comparison Chart.
Want help narrowing your options? Take the Find Your Best Fit Quiz.
Still comparing product types? Visit the Menstrual Products Comparison Hub.
Related reading
- A Guide to Different Menstrual Cup Folds
- How to Measure Your Cervix Height for a Menstrual Cup
- Menstrual Cup Shapes Explained
- 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 Cup 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