If you're new to menstrual cups or discs, you don't have to wait until your period starts to practise. A dry run simply means practising insertion, positioning and removal before you actually need to use the product for your period.
It can be a handy way to get familiar with the product and your anatomy without also having to manage menstrual flow. You don't need to get everything right the first time. Learning to use an internal period product can take a little practice.
What is a menstrual cup or disc dry run?
A dry run means practising with your menstrual cup or reusable menstrual disc when you're not menstruating.
You can use the time to practise:
- folding or pinching the product for insertion
- finding a comfortable position
- inserting it gently
- checking how it feels once positioned
- removing it
- cleaning and storing it afterwards
A dry run isn't essential. Some people prefer to learn during their period, while others feel more comfortable practising beforehand. The aim isn't to master your cup or disc in one session. It's simply to make the process feel more familiar.
Before you start
Read the instructions for your product
Start with the instructions supplied with your cup or disc. Products vary in shape, firmness, insertion method, removal design, cleaning requirements and material, so the technique for one product may not be quite right for another.
If the product is new, prepare it for first use according to its instructions, including cleaning or sanitising it if required.
Wash your hands
Wash and dry your hands before handling a product that will be inserted into the vagina.
Give yourself some time
Choose a time when you aren't rushed. A bathroom or shower can be a convenient place to practise, but you can also sit on the toilet, squat or stand with one leg raised.
The best position is simply the one that lets you relax and reach comfortably.
How to do a menstrual cup dry run
1. Practise your fold
Start with a fold that is easy for you to hold. A C-fold or punch-down fold can be a good place to begin, but there isn't one fold that works for every cup or every body.
If you'd like to try a few options, see our guide to menstrual cup folds.
2. Find a comfortable position
Try sitting, squatting or standing with one leg raised. Take a few slow breaths and let your pelvic floor relax. If you're tense or rushing, insertion can feel more difficult.
3. Insert the folded cup gently
With clean hands, guide the folded cup into the vagina. Rather than aiming straight upwards, it can help to angle it back towards your tailbone.
Don't force the cup if it isn't moving comfortably. Change your position, adjust the angle or try again after a short break.
4. Let the cup open
Once the cup is inside, allow it to open. Depending on the cup, you may need to make a small adjustment or gently rotate it to help it settle into position.
You can run a clean finger around the base or lower part of the cup if that is comfortable, checking for obvious folds or dents.
You don't need to hear or feel a dramatic “pop” for a menstrual cup to be positioned correctly.
5. Move around a little
Once the cup feels comfortable, stand up, sit down or walk around for a few minutes. You don't need to wear it for a set amount of time during a dry run.
The point is simply to become familiar with how it feels and practise removing it while you're relaxed.
How to do a menstrual disc dry run
A menstrual disc is positioned differently from a cup, so use disc-specific instructions rather than applying cup techniques to it.
If you're practising with a disc, use a reusable disc. If you have a single-use disc, practising with it generally counts as a use, so don't wash it and save it for your period unless the manufacturer specifically says it can be reused.
1. Check which way the disc goes
Some discs are symmetrical, while others have a particular front, back or removal feature. If yours has a tab, loop or notch, check how it is meant to be positioned before you insert it.
2. Pinch the disc
Pinch the rim together so the disc becomes narrow enough for insertion.
3. Insert it gently
Guide the disc into the vagina and back towards your tailbone. Keep guiding it back so the reservoir sits beneath the cervix.
If you'd like a more detailed explanation of positioning, see our guide to using a menstrual disc.
4. Tuck the front rim
Once the disc is fully inserted, use a clean finger to guide the front rim up behind the pubic bone.
When the fit is right, the disc should feel comfortable and remain securely tucked rather than repeatedly slipping down.
5. Move around
Walk, sit or squat gently and notice how the disc feels. If it stays comfortable and in position, you can move on to practising removal.
How to make insertion more comfortable
A dry run can sometimes feel a little less slippery than inserting a cup or disc during your period. If you notice dryness or friction, don't push through it.
You can try:
- wetting the cup or disc with water
- changing your position
- taking a few slow breaths and relaxing your pelvic floor
- trying a different cup fold
- using a small amount of compatible water-based lubricant
If you use lubricant, check that it is suitable for your particular product material. You usually only need a small amount, as too much can make the cup or disc harder to grip.
If insertion is painful, stop rather than forcing the product.
Practising removal
Removal is just as useful to practise as insertion. Knowing how your product comes out can make your first period with it feel much less daunting.
Removing a menstrual cup
Don't pull firmly on the stem alone. Instead:
- Reach for the base of the cup.
- Pinch the base or press one side in to release the seal.
- Gently wiggle the cup lower.
- Guide it out slowly.
If the cup feels higher than you expected, change position, relax and gently bear down as though you're having a bowel movement. This can help bring the cup within easier reach.
Removing a menstrual disc
The exact method depends on the design of your disc. In general:
- Wash your hands.
- Find the front rim or removal feature.
- Hook a finger under the rim or use the tab, loop or notch as directed.
- Bring the disc forwards and down slowly.
- Try to keep it reasonably level as it comes out.
Practising over the toilet or in the shower can make the first few attempts feel less stressful.
If you cannot remove a cup or disc after taking a break and trying again, don't use tweezers or another tool to retrieve it. If it remains stuck or removal is painful, seek help from a healthcare professional.
What if it doesn't feel right?
The product won't go in easily
Try a different position, adjust the angle and give your pelvic floor time to relax. Wetting the product or using a small amount of compatible water-based lubricant may also help if friction is the problem.
The cup won't open
Check for a fold or dent around the base, adjust the cup slightly or try another fold. If opening continues to be a problem, our Menstrual Cup Troubleshooter can help you work through the likely causes.
The disc keeps slipping down
Check that the disc has been inserted fully and that the front rim is tucked securely behind the pubic bone. If it repeatedly comes untucked, diameter, shape or rim firmness may be part of the problem. Try the Menstrual Disc Troubleshooter for more help.
Removal feels awkward
Give yourself time. Relax, change position and gently bear down if that helps bring the product within easier reach. Avoid pulling forcefully.
Insertion or removal hurts
Stop rather than pushing through pain. Feeling unfamiliar with a new technique is different from persistent or significant pain. If insertion or removal repeatedly hurts, it may be worth trying a different product or discussing the problem with a healthcare professional.
What a dry run can and can't tell you
A dry run can help you learn the mechanics of using your cup or disc. You can work out which position feels easiest, how to hold the product for insertion, where its removal feature sits and how to remove it calmly.
What it can't tell you is exactly how the product will perform once your period starts.
During your period, menstrual flow, changes in cervical position and your usual activities can all affect fit and performance. A dry run also can't tell you how quickly the product will reach capacity or guarantee that it won't leak.
Research on menstrual cups suggests that getting used to them can take several cycles, so don't judge a new product entirely on one practice session or your first period with it.
When should you stop practising?
Stop if you experience pain, significant discomfort or repeated difficulty that doesn't improve when you pause and adjust your technique.
You also don't have to keep trying an internal product if it simply doesn't feel right for you. An external option such as a reusable cloth pad or disposable pad may suit you better.
If you have ongoing pelvic pain, difficulty inserting anything vaginally, have recently given birth or had pelvic or gynaecological surgery, seek individual advice before continuing with an internal period product.
The bottom line
A dry run is simply a chance to practise using your menstrual cup or reusable disc before your period starts. There's no test to pass and no need to wear the product for a particular length of time.
Focus on becoming familiar with insertion, positioning and removal. If something doesn't feel right, adjust your technique, try again another time or consider whether a different product may suit you better.
Related reading
- How to Use a Menstrual Cup
- A Guide to Different Menstrual Cup Folds
- How to Use a Menstrual Disc
- Menstrual Cup Troubleshooter
- Menstrual Disc Troubleshooter
- How to Measure Your Cervical Position
- Menstrual Cups vs Menstrual Discs
If you're still deciding which product may suit your anatomy, flow and preferences, try the Find Your Best Fit Quiz or explore the Menstrual Products Comparison Hub.
This article provides general information and is not a substitute for personalised medical advice. Always follow the instructions supplied with your particular menstrual cup or disc.