A tampon sits inside the vaginal canal and absorbs menstrual blood before it leaves your body. When inserted correctly, you shouldn’t feel it at all. If you’re using one for the first time, the process is simpler than it seems, and most people get comfortable with it after just a few tries.
Before You Start
Wash your hands with soap and water. This is the single most important step because it keeps bacteria from being introduced into your vagina. Unwrap the tampon and look at it for a moment. If it has an applicator (the plastic or cardboard tube surrounding the cotton), you’ll see two parts: a larger outer tube and a smaller inner tube that works like a plunger. A string hangs from the bottom. If your tampon has no applicator, it’s just the compressed cotton with a string, and you’ll use your finger to guide it in.
Choosing the Right Absorbency
Tampons come in standardized absorbency levels, and picking the right one matters more than most people realize. Using a tampon that’s too absorbent for your flow can cause dryness and discomfort. Using one that’s not absorbent enough means leaks. The FDA regulates these categories by how many grams of fluid a tampon holds:
- Light: 6 grams or under, best for the last day or two of your period
- Regular: 6 to 9 grams, works for moderate flow days
- Super: 9 to 12 grams, for heavier days
- Super plus: 12 to 15 grams, for the heaviest flow
The goal is to use the lowest absorbency that handles your flow without leaking. Your flow changes throughout your period, so many people switch between two sizes over those days. If you’re removing a tampon after several hours and it’s still mostly white, step down to a lighter absorbency.
How to Insert a Tampon With an Applicator
Find a comfortable position. Sitting on the toilet with your knees apart works well. You can also stand with one foot propped on the toilet seat or the edge of a bathtub. Some people prefer squatting. The key is to find a position that lets you relax your pelvic muscles, because tension makes insertion harder.
Hold the applicator at the grip (the ridged or textured section in the middle where the two tubes meet) with your thumb and middle finger. Use your other hand to gently separate your labia. Aim the tip of the applicator toward your lower back, not straight up. The vaginal canal naturally angles slightly backward, so pointing the applicator at about a 45-degree angle toward your tailbone follows that path.
Slide the outer tube into your vagina until your fingers holding the grip reach the opening. Then use your index finger to push the inner tube (the plunger) all the way in. This pushes the tampon out of the applicator and into position. Pull the applicator out. The string should hang outside your body.
If the tampon is placed deep enough, you won’t feel it. If you feel pressure or discomfort, it’s probably not far enough in. You can use a clean finger to push it a bit deeper. Walking around for a minute often helps it settle into a more comfortable spot.
Inserting Without an Applicator
Non-applicator tampons (sometimes called digital tampons) follow the same basic steps, but your finger does the work of the plunger. Unwrap the tampon and pull the string to make sure it’s securely attached. Place the rounded end at your vaginal opening and use your index finger to push it in, angling toward your lower back. Push until your finger is inserted to about the second knuckle. The tampon should sit far enough inside that you can’t feel it. Withdraw your finger, leaving the string outside.
Why It Might Feel Uncomfortable
Pain or discomfort during insertion usually comes down to one of a few fixable issues. The most common is tension. If you’re nervous, your pelvic floor muscles clench involuntarily, which narrows the vaginal canal. Taking a few slow, deep breaths before trying again genuinely helps.
Angle is the next culprit. Inserting straight upward rather than at a backward angle pushes the tampon against the vaginal wall instead of following the canal’s natural path. If it hurts, pull out and reangle toward your lower back.
The tampon itself can also be the problem. Cardboard applicators create more friction than plastic ones, which tend to glide more easily. If you’re finding insertion rough, a plastic applicator or a small amount of water-based lubricant on the tip can help. Using a tampon that’s too absorbent for your current flow absorbs your natural moisture and creates dryness, making the whole experience less comfortable. On lighter days especially, stepping down in absorbency makes a noticeable difference.
If you insert a tampon and it doesn’t feel right, there’s no reason to tough it out. Remove it and try again with a fresh one. While you’re still learning your flow, wearing a panty liner as backup takes the pressure off worrying about leaks.
When and How to Remove It
Change your tampon every four to eight hours. Eight hours is the maximum. Leaving a tampon in longer increases your risk of bacterial growth and, in rare cases, toxic shock syndrome. Set a reminder on your phone if you think you might forget, especially overnight. Many people prefer to use a pad for sleeping to avoid the timing pressure.
To remove, wash your hands, relax, and gently pull the string downward at the same angle you used for insertion. A tampon that has absorbed a good amount of blood slides out easily. A drier tampon can feel more resistant because there’s less lubrication. This is normal but can be uncomfortable, which is another reason to avoid using a higher absorbency than you need.
If the string is hard to find, don’t panic. It can sometimes tuck up alongside the tampon. Squat down and bear down as if you’re having a bowel movement. This pushes the tampon lower in the canal. Insert a clean finger and make circular motions along the vaginal walls to locate the tampon or string. If you can feel the tampon but can’t grab the string, try using two fingers to gently grip the tampon itself and pull it out. Never use tweezers or any other object to remove it.
Toxic Shock Syndrome: What to Watch For
Toxic shock syndrome (TSS) is rare but serious. It’s caused by toxins produced by certain bacteria, and the risk increases when a tampon stays in too long or when the absorbency is higher than needed. Symptoms come on suddenly and include a high fever, chills, body aches, nausea, vomiting, watery diarrhea, dizziness or fainting, and a rash that looks like a sunburn or red dots on the skin. Redness in the eyes and throat and peeling skin on the palms or soles of the feet are also warning signs. If you develop any of these symptoms while wearing a tampon, remove it immediately and seek emergency medical care. TSS progresses quickly and needs treatment fast.
Practical Tips for Daily Wear
Carry a few tampons in different absorbencies so you can match your flow throughout the day. Keep a spare in your bag, locker, or desk. If you’re swimming, a tampon works perfectly in water since it absorbs internally before any blood exits your body. Change it right after you get out of the pool.
You shouldn’t feel a properly placed tampon during any normal activity: sitting, walking, exercising, or sleeping. If you’re aware of it, it likely needs to be repositioned deeper. Over time you’ll develop a feel for the right angle and depth, and the whole process takes just a few seconds.