How to Wear a Menstrual Cup: A Step-by-Step Guide for First-Time Users

Thinking of switching to a menstrual cup? This step-by-step beginner’s guide explains how to wear, remove and clean a menstrual cup safely, comfortably and confidently.

Switching to a menstrual cup can feel intimidating at first — especially if you’ve spent years relying on pads or tampons. But once you understand how it works and how to use it correctly, a menstrual cup can become one of the most comfortable, eco-friendly, and cost-effective period products available.

If you’re considering making the shift, here’s a complete step-by-step guide to help you wear a menstrual cup safely and confidently.

What Is a Menstrual Cup?

A menstrual cup is a small, flexible cup made of medical-grade silicone, rubber, or elastomer. It is inserted into the vagina during menstruation to collect menstrual blood, rather than absorbing it like pads or tampons.

When used correctly, a menstrual cup can be worn for up to 8–12 hours, depending on your flow.

Step 1: Choose the Right Menstrual Cup

Before using a menstrual cup, selecting the right size is crucial.

Most brands offer:

• Small size – for teens, first-time users, or women with a lighter flow
• Medium/Large size – for women over 25, those who have given birth vaginally, or those with a heavier flow 
• Tip: Height, flow, pelvic muscle strength, and childbirth history matter more than age alone.

Step 2: Sterilise the Cup Before First Use

Before using your menstrual cup for the first time:

• Boil the cup in clean water for 5–7 minutes
• Ensure it doesn’t touch the bottom of the vessel
• Let it cool completely before handling
• This step helps eliminate bacteria and ensures hygiene.

Step 3: Wash Your Hands Thoroughly

Always wash your hands with soap and water before inserting or removing the cup. Clean hands reduce the risk of infections.

Step 4: Fold the Menstrual Cup

Folding makes insertion easier. Popular beginner-friendly folds include:

• C-Fold (U-Fold): Press the cup flat and fold it in half
• Punch-Down Fold: Push the rim down into the base for a smaller tip
• 7-Fold: Fold the cup diagonally to form a “7” shape
• Choose the fold that feels easiest — there’s no “correct” fold.

Step 5: Get Into a Comfortable Position

Relaxing your muscles is key. Try one of these positions:

• Squatting
• Sitting on the toilet
• Standing with one leg raised
• Lying down (especially for beginners)
• Tension can make insertion uncomfortable, so take slow, deep breaths.

Step 6: Insert the Menstrual Cup

• Hold the folded cup firmly
• Gently separate the labia with your free hand
• Insert the cup into the vagina at a slight angle towards your tailbone, not straight up
• Once inside, release the fold so the cup opens

The cup should sit lower than a tampon, but not so low that it causes discomfort.

Step 7: Ensure the Cup Is Fully Open

A properly opened cup forms a seal against the vaginal walls.

To check:

• Gently rotate the cup by holding the base
• Run a finger around the rim to feel for folds
• If needed, lightly tug the stem — resistance means a seal has formed
• No leaks usually mean the cup is positioned correctly.

Step 8: Wear the Cup Comfortably

You should not feel the cup once it’s in place. If you do:

• Push it slightly higher
• Trim the stem (never cut the cup itself)

Depending on your flow, you can wear it for up to 12 hours, though beginners may prefer emptying it more frequently.

Step 9: Remove the Menstrual Cup Safely

When it’s time to remove:

• Wash your hands
• Sit or squat to relax the muscles
• Gently pull the stem until you can reach the base
• Pinch the base to break the seal
• Slowly wiggle the cup out, keeping it upright
• Never pull the cup out without breaking the seal — it can cause discomfort.

Step 10: Empty, Clean, and Reinsert

• Empty the contents into the toilet
• Rinse the cup with water (use mild, unscented soap if available)
• Reinsert following the same steps

At the end of your cycle, sterilise the cup again before storing it in a breathable pouch.

Common Concerns for First-Time Users

• Will it hurt? No. Mild discomfort is common initially, but pain is not normal. Relaxation and correct positioning help.
• Can it get lost inside? No. The cervix prevents the cup from going anywhere beyond the vaginal canal.
• Is it safe to sleep with? Yes. Many users find cups leak-free overnight.

Why Many Women Are Switching to Menstrual Cups

• Reusable for 5–10 years
• Reduces plastic waste
• Cost-effective in the long run
• No dryness or irritation
• Longer wear time compared to pads or tampons

Final Thoughts

Learning how to wear a menstrual cup takes patience — most women need 2–3 cycles to feel fully comfortable. Don’t be discouraged by initial awkwardness. With practice, a menstrual cup can transform how you experience your period — offering freedom, comfort, and confidence.