If you're new to menstrual cups, you may find they work well from the very first try, while others need a little time to get used to them.
Choosing a cup that suits your anatomy and flow can help and becoming familiar with folding, inserting, positioning and removing it can make the process easier. Give yourself time to practise when you're relaxed, use backup protection while you learn and remember that you do not have to get it right on the first try.
You may also find a menstrual cup isn't for you. A learning curve is common, but persistent pain or ongoing difficulty is not something you need to push through.
For a fully illustrated walkthrough, see our How to Use a Menstrual Cup guide.
Key takeaways
- Cup fit depends on length, diameter, shape, firmness and capacity as well as your anatomy and flow.
- Age or birth history alone does not determine which cup will suit you.
- Practise insertion and removal before your period when you have time to relax and use backup protection while you learn.
- Release the cup's seal before removing it. The stem can help you reach the cup but should not be used to pull the cup out on its own.
- Follow your cup's instructions for cleaning and wear time.
- Cups should not be worn for more than 12 hours.
Choose a menstrual cup that suits you
Menstrual cups vary considerably in length, diameter, shape, firmness and capacity and there is no single size or design that suits every persons anatomy.
A useful starting point is to consider:
- Length and cervix position: A cup that is too long for your vaginal canal may feel uncomfortable or sit too low. Some people with a lower cervix find shorter cups more comfortable.
- Diameter and shape: This affects how the cup sits and feels inside the vagina.
- Firmness: A firmer cup may open more readily for some people, while a softer cup may feel more comfortable for others. Softer cups can sometimes take more technique to open.
- Capacity: A higher-capacity cup can be useful for heavier flow, provided the dimensions and shape still suit your body.
- Removal design: Consider the stem, grip rings and base and whether you think you will be able to comfortably reach and hold them.
Age and birth history can be part of a manufacturer's sizing guidance, but they do not tell you everything about your anatomy or the cup that will suit you.
Compare cup length, diameter, capacity and firmness in our menstrual cup comparison chart, or take the Find Your Best Fit Quiz for a starting recommendation.
You may also find our guides to choosing a soft or firm menstrual cup, choosing a cup shape that may suit you and menstrual cup sizing useful.
A leak also does not automatically mean you need a larger cup. Leaks can be caused by positioning, incomplete opening, capacity, anatomy or fit. See our menstrual cup troubleshooter for some tips and thing to try before trying another menstrual cup.
Get familiar with your anatomy
A menstrual cup sits inside the vagina and collects menstrual fluid. It does not travel into the uterus.
The cervix is the lower part of the uterus and sits at the top of the vaginal canal. Cervix height varies between people and can also change during the menstrual cycle.
If you are comfortable doing so, you can gently feel for your cervix with a clean finger during your period. This can help you get an idea of whether your cervix sits relatively low, average or high and whether cup length may be important for you.
You do not have to measure your cervix before trying a cup, and you should never force a finger or product into the vagina if it causes pain.
Read our guide the female anatomy and to measuring your cervical position for more information.
Prepare your cup before use
Wash your hands and read the instructions supplied with your cup before using it.
Many reusable cups require boiling or another method of sanitising before first use and between menstrual cycles. The method and timing vary between products, so do not assume every cup should be treated in exactly the same way.
Allow the cup to cool completely before insertion and check it for tears, cracks, stickiness, changes in texture or other damage.
See our menstrual cup steriliser for other sterilisation options.
Practise folding and insertion
A menstrual cup is folded to make it narrower for insertion. Once inside the vagina, it needs to open so it can collect menstrual fluid.
Common folds include:
- the C-fold
- the punch-down fold
- the 7-fold
If your cup repeatedly will not open. A fold that works easily with one cup may be more difficult with another because cups differ in firmness, shape and rim design.
See our guide to menstrual cup folds for more options.
Do a few dry runs
You can practise inserting and removing your cup before your period. This is often called a menstrual cup dry run.
Choose a time when you are not rushed and give yourself plenty of time. Stop if insertion causes pain or irritation and try again later.
Find a comfortable position
Different positions work for different people. You might try:
- sitting on the toilet
- squatting
- standing with one leg raised
Choose a position that feels stable and allows you to relax.
Use lubricant if needed
If insertion feels dry or uncomfortable, run your cup under water or use a small amount of compatible water-based lubricant around the vaginal opening or cup rim to aid with insertion.
Avoid coating the entire cup because this can make it difficult to grip and only use water-based lubricants as other types of lubricants can cause silicone or TPE to degrade.
How to insert a menstrual cup
- Wash your hands with soap and water.
- Fold the cup and hold the fold firmly enough to keep it narrow.
- Relax and guide it in. Angle the cup back towards your tailbone rather than pushing it straight upwards.
- Let the cup open. Release your grip once it is inside the vagina so the cup can unfold.
- Check your comfort. A cup should not cause ongoing pain or strong pressure.
The cup does not need to sit as high as possible. Where it naturally and comfortably sits depends on the cup design and your anatomy and a cup may find it's own 'natural resting place' regardless of where you initially position it.
If insertion hurts, stop. Remove the cup gently and reconsider your position, fold, lubriction or cup fit rather than pushing through resistance.
Check the cup's position
Once inserted, the cup should open and feel comfortable. Cups rest against the vaginal walls and form a light seal that helps direct menstrual flow into the cup.
If you are comfortable doing so:
- gently feel around the base to check whether the cup has opened
- if it feels dented or folded, try gently adjusting its position
- try a different fold if it repeatedly stays collapsed
- check whether the stem is rubbing or sitting uncomfortably
A small turn at the base or a few pelvic floor squeezes can help some cups open.
If a cup repeatedly remains folded, slips down, feels uncomfortable or leaks, the cause may be technique, cup design, anatomy, cervix position or flow.
Use our Menstrual Cup Troubleshooter or read Why Is My Menstrual Cup Leaking? if you need help working through the possibilities.
How long can you wear a menstrual cup?
Menstrual cups supplied in Australia must state a duration of use of no more than 12 hours. Your cup may have a shorter recommended maximum wear time.
As you get to know your flow, you may find you need to empty your cup sooner on heavier days. For some people, that may mean emptying it every few hours during their heaviest flow but less often toward the end of their cycle.
Read How Long Can You Wear a Menstrual Cup? for more information.
If your bleeding has suddenly become much heavier than usual or you regularly soak through menstrual products very quickly, speak with a healthcare professional.
How to remove a menstrual cup
Removing a cup is usually easier when you take your time, relax your pelvic floor and release the cup's seal before pulling it down.
- Wash your hands.
- Choose a comfortable position. Sitting on the toilet or squatting may make the cup easier to reach.
- Relax your pelvic floor. Take a few slow breaths rather than pulling harder if the cup feels high.
- Locate the cup. Use a finger to find the stem or base. The stem can help guide you to the cup but should not be relied on to pull the cup out.
- Release the seal. Pinch the base or follow the release method specified by your cup manufacturer.
- Ease it out gently. Wiggle or tilt the cup as you bring it down, keeping it upright where practical to reduce spills.
- Empty and clean it according to the manufacturer's instructions before reinserting.
Gently bearing down can sometimes bring a cup that has moved higher within easier reach.
Always release the seal first. Pulling firmly on the stem without first releasing the seal can increase the suction seal and and cause discomfort.
If you cannot reach the cup, pause and try again later or in a different position. Do not use tweezers or any other tools inside the vagina to remove it.
If you're still unable to remove the cup, read our guide to what to do if your menstrual cup is stuck for step-by-step help or seek medical assistance.
How to clean and store your cup
During your period
- Wash your hands before removing or reinserting your cup.
- Empty menstrual fluid into the toilet. Tip: Lining the toilet bowl with toilet paper prior to emptying it will help the menstrual fluid flush away on the first flush.
- Rinse or clean the cup.
- See our bathroom hacks for using a cup in a public bathroom.
Between cycles
- Clean and sanitise the cup.
- A cup and disc steriliser may be an option if it is compatible with your cup's care instructions.
- Allow the cup to dry completely before storing it.
- Store it in a breathable pouch.
- Check it regularly for tears, cracks or changes in texture.
Do not use scented soaps, household disinfectants or oils to clean your cup.
Common beginner problems
| Issue | What you can try |
|---|---|
| The cup won't open | Try another fold, gently adjust the cup's position and consider whether the firmness suits you. |
| The cup leaks | Check whether it has opened, whether the cervix is positioned above or inside the cup and whether the cup needs emptying sooner. |
| The cup slips down | Check its position and consider whether the cup's shape, diameter or firmness suits your anatomy. |
| The cup feels too long | Check your cervix position and the cup's total length. A shorter design may feel more comfortable. |
| The cup is difficult to remove | Relax, change position and release the seal at the base before easing it out. |
| Insertion is uncomfortable | Pause, try a different fold or position and consider a compatible lubricant. Do not force insertion. |
| The stem causes irritation | Some stems can be trimmed. Check the manufacturer's instructions before trimming or permanently altering the stem. |
Taking a few cycles to become comfortable with a cup is common. Research on menstrual cup use has consistently identified a familiarisation period, with technique and confidence often improving over time.
However, there is no required number of cycles you have to persist for.
If insertion or removal remains painful, the cup continually feels uncomfortable or using it is becoming stressful, take a break and reassess rather than assuming you simply need to try harder.
Our guide to what to do if your menstrual cup hurts can help you work out possible causes.
Menstrual cup safety and when to seek help
Menstrual cups are widely used, but correct use, hygiene and cleaning are important. Serious complications are uncommon, although they can occur.
Toxic shock syndrome
Toxic shock syndrome (TSS) is rare but serious. Menstrual cups supplied in Australia must include information warning that cups have been associated with TSS.
Possible symptoms include:
- sudden high temperature
- vomiting or diarrhoea
- dizziness or faintness
- aching muscles
- confusion
- a red rash that may look like sunburn
- suddenly feeling very unwell
If you think you may have TSS, remove the cup if you can do so safely and seek urgent medical help. In Australia, call triple zero (000) or go to the nearest emergency department and tell the medical team that you were using a menstrual cup.
Read more in our Toxic Shock Syndrome guide.
Using a menstrual cup with an IUD
Menstrual cup use may increase the risk of IUD expulsion or displacement for some people.
Earlier research identified a possible association, and more recent studies have added evidence that concurrent cup use may be associated with increased expulsion, accidental self-removal or displacement. The level of risk may vary according to IUD type and other individual factors.
If you have an intrauterine device, ask the healthcare professional who manages it whether and when menstrual cup use is appropriate for you.
If you do use a cup with an IUD, make sure you release the cup's seal before removal rather than pulling directly down on a sealed cup.
Read our guide to using a menstrual cup or disc with an IUD for more detail.
Other reasons to stop and seek advice
Stop using the cup and speak with a healthcare professional if you develop:
- persistent or severe pain
- pain that continues after the cup has been removed
- difficulty urinating
- burning or irritation that persists
- unusual vaginal discharge or odour
- unexplained bleeding
If you are recovering from childbirth, pelvic surgery or another procedure involving the vagina or pelvic area, ask your healthcare professional when internal period products are appropriate again.
For a more detailed look at the research, read Are Menstrual Cups Safe? What the Science Says.
Frequently asked questions
Is it normal to find a menstrual cup difficult at first?
Yes, learning to fold, insert, position and remove a cup can take practice, and some people need several cycles before it feels straightforward. Try different folds and positions, give yourself time and use another period product whenever you want a break.
How many cycles should I try a menstrual cup before deciding it doesn't suit me?
Some people feel comfortable after a few attempts while others take several cycles. You can give yourself more time if you want to, but don't continue using a cup that remains painful, stressful or consistently difficult despite troubleshooting.
Can I practise using a menstrual cup before my period?
Yes, if it feels comfortable. Wash your hands, use a compatible lubricant if needed and follow the manufacturer's instructions.
Should I be able to feel my menstrual cup?
You may be aware of it at first, but it should not cause ongoing pain, strong pressure or rubbing. If the stem or cup feels uncomfortable, reassess the position and fit.
Why does my menstrual cup leak?
Leaks can occur if the cup has not fully opened, the cervix is not positioned over the cup, the cup is full or the cup's shape or dimensions do not suit you. Repeated leaks do not automatically mean you need a larger cup. Use the Menstrual Cup Troubleshooter to work through possible causes.
Why does my menstrual cup keep sliding down?
A cup that repeatedly moves lower may not be sitting comfortably for your anatomy or may not have the right combination of shape, diameter and firmness for you. Check that it has opened and is positioned comfortably, then consider the cup's dimensions if the problem continues.
Can a menstrual cup get lost inside my body?
No, a menstrual cup cannot travel through the cervix into the uterus or abdomen. It can move higher in the vaginal canal and become harder to reach, but it remains inside the vagina. If you cannot remove it safely, seek medical help.
Do I need to boil my menstrual cup after every use?
No. Cups are sanitised at the end of each menstrual cycle.
Do I need backup protection while learning?
No, but you may find it helpful, especially when you are learning. A cloth pad, disposable pad or period underwear can make the learning period less stressful while you work out your cup's position and how often it needs emptying.
Ready to find your starting point?
Learning to use a menstrual cup is a process, not a test.
Give yourself time to practise, pay attention to comfort and remember that cup fit depends on your anatomy, flow and preferences rather than one simple sizing rule.
If you are still choosing a cup, compare dimensions, firmness and capacity in our menstrual cup comparison chart or take the Find Your Best Fit Quiz.
If you already have a cup but something is not working, start with the Menstrual Cup Troubleshooter.
Related reading
- How to Use a Menstrual Cup
- A Guide to Different Menstrual Cup Folds
- How to Do a Dry Run With a Menstrual Cup or Disc
- What to Try if Your Menstrual Cup Won't Open
- What to Do if Your Menstrual Cup Is Stuck
- Are Menstrual Cups Safe? What the Science Says
Sources
- Therapeutic Goods Administration, Meeting regulatory requirements for menstrual cups in Australia
- Healthdirect Australia, Toxic shock syndrome
- van Eijk AM et al. (2019), Menstrual cup use, leakage, acceptability, safety and availability: a systematic review and meta-analysis
- Brown JE et al. (2024), Menstrual cup use and intrauterine device expulsion in a copper intrauterine device randomized trial
- Madar J et al. (2025), The use of a menstrual cup as a risk factor for displacement of intrauterine devices: a case-control study
This article provides general educational information and is not an individual medical assessment. Follow the instructions supplied with your menstrual cup and seek advice from a qualified healthcare professional for persistent pain, unusual symptoms or concerns about whether a cup is suitable for you.