If you’re a person with a period and a penchant for exercise, odds are you’ve wondered: Are there any risks to working out with a tampon?

The short answer is that it is safe to exercise with a tampon in, and it shouldn’t fall out—as long as you insert the tampon correctly and switch it out often enough, that is. Otherwise, there are rare instances when the menstrual product could shoot out of your coochie faster than soda out of a Coca-Cola bottle during a baking soda experiment.

We spoke to a team of obstetrics-gynecology and pelvic floor specialists to answer your questions about wearing a tampon while you exercise. Ahead, what every person with a monthly gym membership and menstrual cycle needs to know.

First up: Is it safe to wear a tampon while you exercise?

This past summer, fear-mongering headlines about “toxins” in tampons were as rampant as lime green manicures (case and point), leading many people with periods to wonder if their go-to menstrual product is safe to wear in or out of the gym. Despite clickbait to the contrary, “tampons are safe,” says double board-certified obstetrics-gynecologist and urogynecologist Aldene Zeno MD, FACOG, owner of and surgeon at Essence Health and Urogynecology in Los Angeles.

An August 2024 study¹ published in Environment International reported trace amounts of arsenic, lead, mercury, nickel, copper, and iron in tampons. However, “concerns about the amount of toxins found were exaggerated by the media,” says licensed psychologist and AASECT-certified sex therapist Shannon Chavez, PsyD, CST.

The levels of these metals measured in the 24 tested tampons were minuscule. “The amount of trace metals found in the tampons is a fraction of what is permitted by the Environmental Protection Agency,” says Dr. Zeno. Not to mention, the levels aren’t higher than the trace amounts of metals found in our tap water, bottled water, green and black tea, most food, and even our air, she says.

“This study also didn’t test for the ability of these metals to leach into the body’s circulation, and according to the study authors, no studies have assessed risk of vaginal exposure to metals,” says Dr. Zeno. Meaning, there’s no proof that the chemicals actually make their way into your system through your vagina.

All that said, “yes, it is safe to exercise while wearing a tampon,” says Dr. Chavez. To date, there’s no scientific evidence suggesting any risk from wearing one during exercise, she says. Beyond just being safe, when worn correctly, tampons can help an individual feel secure, low-stress, and supported while exercising, says Dr. Chavez. This is important because “the benefits of exercise while menstruating are well-documented²,” says Dr. Zeno.

Fears of your tampon safety or security shouldn’t keep you from the gym.

So… can a tampon fall out during exercise?

No, it shouldn’t. “Tampons are designed to stay in place when your body moves, including during intense movement and exercise,” says Dr. Chavez. So, whether you’re lifting weights or doing cardio, working out on land or in water, at low or high intensities, your tampon should stay put, she says.

That said, there are a few rare instances when a tampon could fall out during exercise. Here are four reasons a tampon could fall out while you exercise.

1. The tampon isn’t inserted correctly

The most common reason for a tampon to fall out during exercise is that it wasn’t inserted correctly, according to Heather Jeffcoat, DPT, a pelvic floor therapist who specializes in incontinence and dyspareunia and the founder of Fusion Wellness & Physical Therapy in Los Angeles.

When inserted properly, a tampon will rest in the upper third portion of the vaginal cavity so that the top end of the product is near the cervix, says Dr. Zeno. “The vagina is shaped like an upside-down hockey stick, so this top portion of the vaginal canal is actually at a 45-degree angle to the floor when in a standing position, which helps keep it in place,” she explains. With that, “not inserting the tampon applicator deep enough into the vaginal canal before using the plunger to push it inside of your body could lead the tampon to fall out during exercise,” says Dr. Jeffcoat.

The good news: When a tampon is placed too low, you’ll be able to feel it, as the lower third is much more sensitive, says Dr. Zeno.“When it’s in the right place, you can’t feel it at all.”

2. The tampon is too saturated

Typically, tampons enlarge when they absorb fluid, which actually helps them stay in place, according to Dr. Zeno. However, if they become overly saturated, they can shift or fall out, she says.

To be clear, that doesn’t mean that you need to forgo exercise altogether if your flow is heavier than Ilona Maher’s deadlift. But “you may not be able to participate in an extended duration of exercise without stopping to replace your tampon due to saturation,” says Dr. Jeffcoat.

If stopping to replace and dispose of your tampon mid-workout isn’t feasible for you—for instance, because you’re an endurance event athlete going for gold—you might consider a menstrual cup or period panties, which can hold 3 to 12 times more than a regular tampon, respectively.

3. You have an underlying pelvic floor issue

The pelvic floor muscles are a complex network of muscles at the base of the pelvis that support bladder, uterus, vagina, and bowel (pelvic organs) placement and function. When these muscles are functioning optimally, they can contract and relax much like any other muscle in the body. But when there is an underlying issue, tampon placement, location, and security can all be affected.

Having overactive pelvic floor muscles—which essentially means having pelvic floor muscles that are “locked” into a contracted position—can make inserting a tampon difficult, says Dr. Jeffcoat. Caused by things like chronic stress, pelvic floor injury, or trauma (e.g., following childbirth or a car accident), habitually poor posture, or another pain-causing condition (e.g., endometriosis), having overactive muscles can lead individuals to place the tampon in the front-half of the vagina, which can lead to expulsion, she explains.

Pelvic floor muscle weakness can also lead tampons to fall out, according to Dr. Chavez. Usually, when this is the underlying cause, an individual will experience additional symptoms such as leaking urine, difficulty controlling the bladder, or a feeling of heaviness in the pelvis, says Dr. Chavez.

In both cases, working with a pelvic floor therapist can help. Likely, they will suggest a series of at-home pelvic floor exercises and diaphragmatic breathing, which can support muscle tone and improve comfort with using a tampon during exercise, says Dr. Chavez.

4. You’re bearing down while you lift

From better balance to boosted bone health, greater confidence to improved cardiovascular function, there’s no doubt that strength training offers tons of health benefits. Unfortunately, lifting with improper form can short you of those perks—and, yes, in certain instances, even cause your tampon to fall out.

Whether you’re bleeding or not, one of the riskiest things to do while lifting heavy weights is to bear down, or forcefully contract your abdominal, diaphragm, and pelvic floor muscles while holding your breath. This puts undue pressure on your back and pelvic floor muscles and incidentally cause your tampon to shoot out, says Dr. Zeno. (FYI: The pressure caused by bearing down can even lead to hemorrhoids and anal fissures).

Broadly speaking, rather than bearing down while you lift, experts suggest bracing your core. This allows you to engage all of those muscles and protect your spine without compromising your back, pelvic floor, or tampon position. Because bracing your midline while you lift requires complex coordinated muscle movements, Dr. Zeno recommends working with a fitness professional to learn how to lift correctly. “I highly recommend working with pelvic physiotherapists if you’re experiencing tampons falling out while you lift,” she says.

“I highly recommend working with pelvic physiotherapists if you’reexperiencing tampons falling out while you lift.” —Aldene Zeno, MD, FACOG

Do I ever need to avoid exercising while wearing a tampon?

Fears of your tampon safety or security shouldn’t keep you from the gym. However, there are times when your menstrual symptoms can (or should!) sideline you from your workout, according to says board-certified obstetrics-gynecologist Sherry A. Ross, MD, FACOG, co-founder of Oneself & the Women’s Health & Wellness School on the Mproov app and author of She-ology and The She-quel.

While exercising on your period can usually help symptoms, if you’re experiencing breast tenderness, headaches, painful cramps, or your flow is heavy and you’re passing clots, it’s important to listen to your body, she says. Meanwhile, it can be downright dangerous if your period is causing you to feel weak, tired, nauseous, or dizzy, as exercising safely requires energy, balance, and focus, she says.

The takeaway

At the end of the day, there is no reason to avoid exercising while wearing a tampon as doing so is safe, and the risk of expulsion is quite low. Just be sure to insert the tampon properly and change it regularly. If you’re struggling with tampon ejection, consult a pelvic floor therapist who can help suss out any underlying dysfunction, as well as suggest pelvic floor exercises and stretches, and other lifestyle interventions that can help you.

The study involved nearly 90,000 people (average age 62, 56% women) taking part in the UK Biobank research project. All wore wrist accelerometers that recorded their total physical activity and time spent at various exercise intensities over one week. Using these data and the guideline-based threshold of 150 minutes per week of moderate-to-vigorous physical activity, researchers categorized participants as weekend warrior, regular, or inactive. (Weekend warriors and regular exercisers were comparable in total exercise time, but weekend warriors concentrated physical activity into one or two sessions per week, while regular exercisers spread physical activity throughout the week.) Researchers then searched for associations between physical activity patterns and the incidence of 678 conditions spanning 16 types of diseases.

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