Getting your first period doesn’t mean sitting out of PE or skipping football practice. In fact, exercise can actually help reduce cramps, boost your energy, and lift your mood. The trick is knowing how to manage your period so you can focus on the game, not your pad or pants.
Why sport is great for your period
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Movement helps cramps: Gentle stretching, running, or swimming keeps blood flowing and can ease aches.
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Boosts your mood: Sport releases endorphins (happy hormones), which fight tiredness and stress.
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Builds confidence: When you realise your period doesn’t have to stop you, you feel unstoppable.
Choosing the right protection
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Period pants: Soft, secure, and great for training or matches. They feel just like normal underwear but absorb your flow. Shop pants.
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Reusable pads: Light, slim, and easy to swap at school. You can even wear a pad inside your period pants for double protection during PE. Shop Pads
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Tampons or cups: Ideal for swimming or high-movement sports if you’re comfortable using them. Shop Tampons
Tips for school sport days
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Pack a back-up: Keep an extra pad, tampon, or pair of period pants in your school bag just in case.
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Plan changes around breaks: Change before PE starts and again after if you need to.
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Stay hydrated: Drinking water helps reduce bloating and cramps.
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Talk to your teacher if needed: Most PE teachers understand and will let you take a quick break if you’re uncomfortable.
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Don’t skip out: The more you stay active, the easier periods usually feel over time.
Sport-specific tips
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Swimming: Tampons or menstrual cups are best, but period swimwear is becoming a great option too.
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Running & team sports: Period pants with a reusable pad give you double mileage and peace of mind.
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Dance & gymnastics: Choose whatever feels most secure for movement — high-rise period pants are often a winner.
Remember: you’re not alone
Half the world gets periods, and loads of professional athletes compete on theirs. Serena Williams, Dina Asher-Smith, Megan Rapinoe — all have trained and won medals while menstruating. Your period is normal, natural, and never a reason to sit on the sidelines.
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