The menstrual cup is a bell-shaped, reusable device typically made from medical-grade silicone, rubber, or thermoplastic elastomer. Unlike pads or tampons which absorb fluid, the cup is inserted into the vaginal canal to collect menstrual fluid. This alternative product has gained popularity for its sustainability and long wear time, but new users often face a learning curve to achieve a comfortable and leak-free fit. Mastering the techniques for insertion and removal is the first step toward a successful experience.
Choosing the Right Cup
Selecting the correct cup size is the foundation for a positive experience, as a proper fit prevents leaks and discomfort. Sizing is commonly based on factors like age, childbirth history, and the strength of the pelvic floor muscles. Generally, smaller cups are recommended for people under 30 who have not given birth vaginally, while larger cups are suited for those over 30 or who have had a vaginal birth.
Cervix height is another important consideration. A cup that is too long for a low cervix can cause pain or stick out uncomfortably, requiring a shorter cup. Conversely, a longer cup is beneficial for a high cervix to facilitate easier removal. Flow volume primarily dictates the necessary capacity; larger cups often hold 30-35 milliliters or more for heavy days, compared to the 20-25 milliliters of smaller cups.
The firmness of the cup material also plays a significant role in comfort and function. Softer cups exert less pressure, making them ideal for individuals with a sensitive bladder or a tendency to experience cramping, but they can be more challenging to open fully after insertion. Firmer cups are easier to pop open and create a reliable seal, making them a preference for people with strong pelvic floor muscles or those who are physically active. However, a cup that is too firm may cause pressure or discomfort against the vaginal walls.
Mastering Insertion: Folds and Positioning
Successful insertion begins with washing hands thoroughly and relaxing the pelvic floor muscles. Trying to insert the cup while tense can tighten the vaginal canal, making the process difficult and uncomfortable. It is helpful to wet the cup with clean water or a water-based lubricant to help it glide in more easily.
The cup must be folded tightly to reduce its diameter for placement. Three common methods are frequently used: The C-fold (or U-fold) is created by flattening the cup and folding it in half, resulting in a wider insertion point. The Punch-down fold involves pushing one point of the rim down to the base, creating the smallest insertion tip, often favored by beginners. The 7-fold is achieved by folding one corner down to the base to form a narrow, pointed tip.
The vaginal canal is not vertical, so the cup must be inserted horizontally, aiming toward the tailbone at approximately a 45-degree angle. This alignment follows the natural curve of the body, allowing the cup to slide into position just below the cervix. Once fully inserted, the cup needs to open completely to form a leak-proof suction seal against the vaginal walls. To confirm the seal, gently run a finger around the base to check for any dents or folds, or gently tug on the stem. If resistance is felt, the seal is confirmed.
Safe and Comfortable Removal
To remove the cup, the first step is to break the suction seal; pulling the cup out without doing so can be painful. This is achieved by inserting a finger until the base is reached, and then pinching it firmly or pressing inward on the rim. The pinch allows air to enter the vaginal canal, releasing the vacuum effect.
The stem is designed only to help locate the cup and should not be pulled on to remove the device. Once the seal is broken, pull the cup out slowly and gently, using a slight side-to-side rocking motion. Keeping the cup upright as it exits the body prevents accidental spillage.
If the cup has ridden up too high, a change in body position can help. Squatting down low shortens the vaginal canal, bringing the cup lower and making it easier to reach. Gently contracting the pelvic floor muscles, known as bearing down, can also help push the cup into a more accessible position for grasping the base.
Essential Cleaning and Care Routines
Maintaining the cup’s hygiene is necessary for safety and product longevity. After emptying the contents, rinse the cup first with cold water, as warm water can set blood stains into the silicone. Following the cold rinse, wash the cup with a mild, oil-free, fragrance-free soap.
Avoid soaps containing harsh chemicals, oils, or strong perfumes, as these can degrade the medical-grade silicone and potentially cause irritation. The tiny air holes just beneath the rim must be cleaned thoroughly to prevent clogging, which interferes with the suction seal.
Between menstrual cycles, the cup requires sterilization to eliminate lingering bacteria. The most common method is to submerge the cup in boiling water for three to five minutes. After sterilization, the cup must be completely air-dried before storage. Store the cup in a breathable cotton pouch or bag, and never in an airtight container, which can trap moisture and promote bacterial growth.
Addressing Common Concerns and Leaks
Persistent leaking is often the most frustrating issue and typically points to incorrect placement or sizing. One common problem is that the cup has not fully opened, meaning a fold or dent remains. This can be fixed by gently twisting the cup or running a finger around the rim for a seal check.
Another frequent cause of leaks is the cup being misplaced next to the cervix rather than sealed below it, allowing fluid to bypass the collection rim. If this occurs, the cup should be removed and reinserted at a slightly lower position. Discomfort or cramping can signal that the cup is the wrong size or that a firm cup is pressing too hard, suggesting a softer or smaller cup may be a better option.
If a user consistently experiences difficulty reaching the cup, it may indicate a high cervix, suggesting a longer cup model is needed. Conversely, if the stem is poking or causing irritation, the cup may be too long, and the stem can be carefully trimmed. Clogged air holes can also break the seal by preventing air pressure release, so ensure they are clear during each cleaning.