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 empty, wash and reinsert it according to the manufacturer’s instructions.
Learning to use a cup can take a little practice. A ‘dry run’ before your next period can help you become familiar with folding, insertion and removal without also having to manage menstrual flow.
Before you use a menstrual cup
Before your first use, read the instructions supplied with your specific menstrual cup. 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, so clean or sanitise your cup by boiling it before first use.
Before inserting your cup:
- Wash your hands. Use clean water and a mild soap, then rinse well.
- Check your cup. Look for cracks, tears, splits or other signs of damage.
- Choose a comfortable position. Sitting on the toilet, squatting or standing with one leg raised can all work.
- Relax. If your pelvic floor muscles are tense, insertion can be more difficult.
Should you practise before your period?
Yes. A ‘dry run’ can be useful, particularly if you have never used an internal period product before. You can practise folding, insertion and removal when you do not have menstrual flow to manage. Our dry-run guide for menstrual cups and discs walks you through the process.
How to insert a menstrual cup
There is no single menstrual cup fold that works best for everyone. Start with a fold that gives you a narrow insertion point and feels easy to control.
1. Fold the cup
The C-fold is one of the simplest options to start with.
Flatten the cup, then fold it in half so the rim forms a C or U shape. Hold the folded cup securely so it does not spring open before you are ready to insert it.
You can also try a punch-down fold, 7-fold or another fold. Our guide to menstrual cup folds shows several options.
2. Find a comfortable position
Sit, squat or stand with one leg raised. Choose the position that lets you relax your body and reach comfortably.
3. Insert the folded cup
With clean hands, gently guide the folded cup into your vagina.
Aim back and slightly down towards your tailbone, at roughly a 45-degree angle, rather than straight upwards. The vagina is angled rather than being a straight tube.
You do not need to push the cup as far upwards as possible. Where the cup sits depends on its design and your anatomy. For example, some manufacturers specifically instruct that their cups sit relatively low in the vaginal canal.
4. Let the cup open
Once the cup is inside, release the fold and allow it to open.
The cup may open immediately or need a little help. You can gently rotate it or run a clean finger around the outside to check for obvious folds or dents.
If the cup has not opened fully, you may need to remove and reinsert it or try another fold.
5. Check that it feels comfortable
You should not need to tolerate ongoing pain or significant discomfort to use a menstrual cup.
The stem may be noticeable initially, but the cup itself should not cause persistent pain, pinching or pressure. If a cup repeatedly feels uncomfortable despite adjustments, the issue may be its size, shape, firmness or position rather than your technique.
How do you know your menstrual cup is positioned correctly?
There is no single exact position that works for every person or cup design.
The cup should sit comfortably inside the vagina, be fully open and be able to collect menstrual flow without causing ongoing pain or pressure.
Gently run a clean finger around the base of the cup and feel for obvious folds or dents. If the cup is still collapsed, try rotating it gently or removing and reinserting it.
Leaking can have several causes, so do not assume that a leak automatically means your cup is the wrong size. Period Shop’s menstrual cup leaking troubleshooting guide covers common causes and adjustments.
How long can you wear a menstrual cup?
Follow your cup manufacturer’s instructions for maximum wear time and how often to empty it.
Australian requirements state that the information supplied with a menstrual cup must specify a maximum duration of use of no more than 12 hours. Your cup may have a shorter recommended interval, and you may need to empty it sooner if it becomes full.
Flow matters too. On heavier days, you may need to empty your cup more frequently.
Our guide to how long you can wear a menstrual cup explains how to think about wear time, flow and your manufacturer’s instructions.
How to remove a menstrual cup
Removing a menstrual cup can feel awkward at first. It usually gets easier once you know where your cup sits and how to release the seal.
1. Wash your hands
Wash your hands thoroughly with soap and clean water.
2. Get into a comfortable position
Sitting on the toilet, squatting or standing with one leg raised can all work. Some people prefer removing their cup in the shower while learning.
Relax your pelvic floor muscles and take your time.
3. Locate the base of the cup
Use a finger to feel for the stem or base of the cup.
If the cup has moved higher, relax your pelvic floor and gently bear down as though having a bowel movement. This can help bring the cup lower.
4. Break the seal
Do not pull hard on the stem alone. Pulling the stem does not reliably release the seal and can make removal more uncomfortable.
Instead, reach the base of the cup and gently pinch it to release the seal. If inserting two fingers is difficult, use one finger to press inwards on the side or base of the cup.
5. Gently remove the cup
Once the seal is released, slowly wiggle the cup downwards and out.
Keep the cup as upright as practical to reduce spills.
6. Empty and clean
Empty the menstrual fluid into the toilet or sink, then clean your cup according to the manufacturer’s instructions before reinserting it.
What if you can’t remove your menstrual cup?
Do not panic. A menstrual cup cannot become permanently lost inside the vagina.
Relax and give yourself time. Squatting or gently bearing down can help bring the cup lower. If you can reach the cup, focus on breaking the seal at the base rather than pulling on the stem. See our troubleshooting tips on what to do if your menstrual cup gets stuck.
If you are unable to remove the cup, seek medical assistance rather than continuing to force it.
How to clean and store a menstrual cup
During your period, wash the cup every time you remove it. Use mild soap or menstrual cup wash and rinse it thoroughly to remove any residue. Avoid harsh or strongly fragranced products.
At the end of your period, clean and sanitise the cup according to the manufacturer’s instructions. This may involve boiling it, usually for 3-5 minutes, or using a compatible purpose-designed steriliser.
If boiling your cup, set a timer so the pot does not boil dry. Place the cup inside a clean metal whisk to keep it away from the base and sides of the pot. When finished, carefully lift out the whisk or remove the cup using clean tongs. Place the cup on a clean paper towel or cloth and allow it to dry completely before storing it in a breathable pouch or a container recommended by the manufacturer.
Do not store it in an airtight bag or container. Even a slightly damp cup can create a humid environment where odour, bacteria or mould may develop.
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, stickiness, a change in texture, a persistent odour or another sign of deterioration. Staining alone does not necessarily mean that the cup needs replacing.
Can you sterilise a menstrual cup without boiling it?
Yes. If you would rather not use a saucepan, a purpose-designed menstrual cup steriliser can be a convenient alternative. Depending on the device, it may use microwave-generated steam, plug-in steam or UV light.
A microwave steriliser uses a small amount of water to generate steam inside the microwave. Wash your cup first, add the recommended amount of water, place the cup inside, secure the lid and follow the steriliser’s heating and cooling instructions.
A plug-in steam steriliser generates steam automatically. Add water as directed, place the cup inside the chamber, replace the lid and run the cycle. Allow the cup and steriliser to cool completely before opening.
Whichever method you choose, make sure it is suitable for your particular cup and follow the instructions supplied with the cup and the steriliser. Sanitising your cup at the end of your cycle does not replace washing it each time you empty it during your period.
What if your menstrual cup leaks?
A small amount of leaking can happen while you are learning, and it does not necessarily mean that menstrual cups are unsuitable for you.
First check:
- Has the cup opened fully? Feel around the base for dents or folds.
- Is the cup positioned comfortably? A small change in position can make a difference.
- Could the cup be full? You may need to empty it more frequently on heavier-flow days.
- Is the cup a good match for your anatomy and preferences? Length, diameter, shape and firmness can all influence how a cup feels and performs.
Our menstrual cup troubleshooting guide covers the most common causes of leaking.
Menstrual cups and IUDs
If you have an IUD, it is worth discussing menstrual cup use with your healthcare professional.
The evidence on whether menstrual cup use affects IUD expulsion is mixed. Some studies have not found an increased risk, while other research suggests a possible association, particularly in the months following IUD insertion. It is therefore not appropriate to describe cups and IUDs as either universally incompatible or proven to be risk-free.
If you use a cup with an IUD, follow your clinician’s advice and your cup manufacturer’s instructions. Most importantly, always release the cup’s seal before removing it.
Read Period Shop’s guide to menstrual cups and IUDs for a more detailed discussion.
Are menstrual cups safe?
Current evidence suggests that menstrual cups can be a safe period care option when used as directed, although high-quality long-term research is still limited. A 2019 systematic review found that menstrual cups generally had a favourable safety profile, while noting rare reported adverse events and the need for more high-quality research.
A 2026 systematic review and meta-analysis found no increased infection risk across the outcomes evaluated and reported associations with lower rates of some infections and a healthier vaginal microbiome. However, only three of the 11 included studies were considered good quality, so the evidence remains encouraging but limited.
Toxic Shock Syndrome and menstrual cups
Menstrual cups have been associated with Toxic Shock Syndrome (TSS). TSS is rare but can be life-threatening, which is why Australian regulations require menstrual cups to carry a specific warning and information about TSS.
Follow the product’s wear-time and hygiene instructions. If you become suddenly very unwell while using a menstrual cup, remove the cup and seek urgent medical attention. Symptoms of TSS can include a sudden high temperature, vomiting or diarrhoea, dizziness, muscle aches, confusion and a rash.
Can you have sex with a menstrual cup?
A standard menstrual cup should be removed before penetrative vaginal sex.
Menstrual cups are not contraception and do not protect against sexually transmitted infections.
If being able to have sex while wearing an internal period product is important to you, a menstrual disc is a different product type with a different position and design. Period Shop’s menstrual disc guide explains the differences.
When should you stop using a menstrual cup?
Stop using the cup and seek medical advice if you experience significant or persistent pain, burning, irritation or another concerning symptom.
Seek medical assistance if you cannot remove your cup.
If you have recently given birth, had pelvic surgery or have another medical concern, ask your healthcare professional when it is appropriate to use an internal menstrual product.
The learning curve is real
It is normal for using a menstrual cup to feel fiddly at first. The first few cycles are often about learning how your particular cup behaves with your anatomy, flow and routine.
You may need to experiment with the fold, insertion angle or cup position. You may also discover that a different length, diameter or firmness suits you better.
Period Shop’s Menstrual Cup Comparison Chart lets you compare the features that can affect fit, while the Menstrual Products Comparison Hub brings together comparison tools and the Find Your Best Fit Quiz.