Female Athletes and Period Management: Breaking the Taboo in Sports
In 2016, Chinese swimmer Fu Yuanhui did something revolutionary. After finishing fourth in the 4x100m medley relay at the Rio Olympics, she told state television: "Actually, my period started yesterday evening. That's why I feel very weak and tired."
The internet exploded. Not because of what she said — but because it was the first time many people had heard an elite athlete talk openly about menstruation.
Eight years later, the conversation has shifted. More athletes are speaking out. Uniforms are changing. Research is finally catching up. But we're still not there yet.
This is a guide for athletes, coaches, clubs, and anyone who wants to understand how periods affect performance — and what we can do to support athletes better.
The Numbers That Should Concern Us
Let's start with the uncomfortable truth: periods are pushing girls and women out of sport.
According to research by PUMA and Modibodi, 1 in 2 teenage girls skip sport or quit altogether because of their period. A 2023 Nuffield Health study found that 84% of teenage girls lose interest in sport after getting their first period, with one in four feeling too embarrassed to be active during menstruation.
The reasons form a familiar pattern:
- Fear of leaks — 3 in 5 teens skip sport due to fear of leaking or revealing their period
- Physical discomfort — cramps, fatigue, and bloating make activity challenging
- Lack of support — 64% of athletes feel uncomfortable talking about periods with their coaches
- Inappropriate kit — revealing or white uniforms amplify anxiety
The dropout isn't limited to recreational sport. Research on elite athletes shows that 74% of female football players report negative effects during the first days of menstruation, and around two-thirds of elite athletes feel their menstrual cycle symptoms negatively impact their performance.
This isn't a niche issue. It affects half the sporting population.
Athletes Breaking the Silence
The taboo is finally being challenged — by the athletes themselves.
Fu Yuanhui's Moment
When Fu Yuanhui spoke candidly about her period at Rio 2016, she became an overnight social media sensation. Not for her swimming, but for saying out loud what millions of athletes experience in silence.
Her words mattered because they normalised something that had been invisible in elite sport. As she put it: "This is not an excuse. At the end of the day, I simply did not swim very well."
The White Shorts Revolution
In 2023, England footballer Beth Mead said publicly what many athletes had been thinking for years: "It's very nice to have an all-white kit, but sometimes it's not practical when it's that time of the month."
Nike listened. The Lionesses' World Cup kit switched from white to blue shorts. The move sparked a chain reaction across women's sport:
- Ireland's women's rugby team permanently switched to navy shorts
- Manchester City and West Brom women's teams moved to dark-coloured shorts
- Wimbledon relaxed its strict all-white dress code to allow dark undershorts
- The NWSL ditched white shorts entirely for the 2024 season
- Multiple national football teams — including New Zealand, France, and Denmark — abandoned white shorts
New Zealand player Hannah Wilkinson called the change "fantastic for women with any kind of period anxiety" and "a recognition and appreciation of women's health."
Research backs this up. A study by Professor Alex Krumer found that women's football teams playing in white shorts scored fewer points than teams in non-white shorts — an effect not seen in men's football. The mechanism? Leakage anxiety affecting concentration and confidence.
High-Profile Voices
More athletes are speaking out:
Mikaela Shiffrin, the most decorated skier in World Cup history, shared that she felt "off" before her 88th victory, noting it was "an unfortunate time of my monthly cycle."
Clarisse Agbegnenou, double Olympic judo champion, became an ambassador for period underwear, saying the specifics of women's sports need to be tackled — including menstruation and hygiene products. "I did practice judo with a white judogi and it's complicated," she told France Info.
Lydia Ko, New Zealand golfer and Olympic medallist, spoke about her menstrual cramps at the 2022 Palos Verdes Championship: "The younger me would say it's embarrassing, but now I don't think it is that embarrassing to say it anymore because I'm not the only one, right?"
Megan Rapinoe, two-time World Cup champion, has said periods "are as normal as breathing" and become a leading voice for the Sport Your Period campaign, encouraging athletes to talk openly about menstruation.
These voices are slowly shifting the culture. As Rapinoe puts it: "There's not often been much space to talk about your cycle or how it interacts with you in sports."
What the Science Says
For decades, sports science was built almost entirely on research conducted on men. The findings were then applied to women without accounting for fundamental physiological differences — including the menstrual cycle.
That's finally changing.
Performance Across the Cycle
The menstrual cycle consists of distinct phases, each with different hormone levels that can affect how the body performs:
Menstrual phase (days 1–5): Oestrogen and progesterone are at their lowest. Many athletes report fatigue, cramps, and reduced perceived performance.
Follicular phase (days 1–14): Oestrogen rises. Some research suggests this is when strength training may be most effective.
Ovulation (around day 14): Oestrogen peaks. Inflammation is at its lowest point.
Luteal phase (days 15–28): Progesterone rises, then both hormones drop. This phase often brings PMS symptoms — bloating, mood changes, fatigue.
Research shows that athletes consistently perceive their performance to be worse during the early follicular (menstruation) and late luteal (pre-menstrual) phases. Studies examining objective performance are less consistent, but the perceived impact is real and significant.
Injury Risk
A 2024 UCL study on Women's Super League footballers found players were six times more likely to experience a muscle injury in the pre-menstrual phase compared to during menstruation. Players were also five times more likely to be injured during the early-mid luteal phase.
The mechanism isn't fully understood, but fluctuating oestrogen levels appear to affect tendon and ligament stiffness. ACL injuries, in particular, have been linked to hormonal changes — the ACL contains oestrogen receptors.
Menstrual Disorders in Athletes
Elite sport can disrupt the menstrual cycle. Amenorrhea (absence of periods) affects up to 65% of long-distance runners and 79% of ballet dancers, compared to 5% in the general population.
This isn't a sign of peak fitness — it's a warning sign. Amenorrhea is often caused by chronic low energy availability (not eating enough to fuel training), leading to a condition called Relative Energy Deficiency in Sport (REDs). Athletes with REDs face higher risk of stress fractures, hormonal imbalances, and long-term health problems.
A regular menstrual cycle is a vital sign of health. If periods stop or become irregular, it warrants medical attention — not celebration.
Practical Period Management for Athletes
Understanding your cycle is the first step to managing it effectively.
Track Your Cycle
Apps like Clue, Strava (which now includes cycle tracking), and sport-specific tools like FitrWoman can help athletes monitor their cycles alongside training data. Over time, patterns emerge — when energy is highest, when symptoms are worst, when recovery might need extra attention.
Some elite teams, including the US Women's National Soccer Team, have worked with specialists to align training with menstrual cycle phases. While this isn't always practical for team sports with fixed schedules, individual awareness can still inform personal preparation.
Manage Symptoms
Cramps: Light exercise can actually help — movement increases blood flow and releases endorphins. Anti-inflammatory painkillers (ibuprofen) can reduce both pain and bleeding if taken early in the cycle.
Fatigue: Prioritise sleep and recovery during the menstrual and late luteal phases. Iron levels can drop during heavy bleeding, so iron-rich foods (lean red meat, spinach, beans) or supplements may help.
Bloating: Reduce salt intake in the lead-up to your period. Staying hydrated can also help.
Choose the Right Products
Different sports and situations call for different period products:
Tampons and pads: Familiar and widely available, but can shift during intense activity. Pads may feel bulky in tight-fitting kit.
Menstrual cups and discs: Reusable, can be worn for up to 12 hours, and hold more than tampons. Good for long training sessions or matches.
Period underwear: Increasingly popular among athletes. Brands like Modibodi, Knix, and specialist sports lines offer leak-proof options that replace or back up other products.
Whatever you choose, the key is having disposal sorted too. Used products need somewhere to go — especially in sports facilities where bins aren't always provided. FabLittleBag disposal bags are small enough to carry in a kit bag and allow discreet, hygienic disposal anywhere — no need to wrap used products in toilet paper or carry them in your pocket.
Communicate
The biggest barrier to better period management in sport isn't physical — it's cultural. Athletes who feel comfortable talking to coaches and support staff about their cycles get better support.
This doesn't mean sharing every detail. It might mean:
- Letting a coach know you're having a particularly difficult day
- Asking for flexibility in training intensity during certain phases
- Ensuring medical staff understand your normal cycle so they can spot problems
Research shows 87% of athletes report their cycle affects training and performance, but only 35% have ever discussed it with their coach. Closing that gap would help everyone.
How Sports Clubs Can Do Better
The responsibility for change doesn't rest solely on athletes. Clubs, coaches, and sports organisations need to step up.
Provide Appropriate Facilities
At minimum, sports facilities should have:
- Sanitary bins in every toilet cubicle — including in changing rooms and pitch-side facilities
- Period products available — pads, tampons, and ideally a range of options
- Disposal bags — FabLittleBag bags next to sanitary bins make disposal easier and more hygienic
- Private changing space — so athletes can manage their periods with dignity
- Working locks on toilet doors — basic, but often overlooked
Review Uniform Policies
If your club's kit includes white shorts, skirts, or tight-fitting bottoms, consider whether this is necessary. The evidence is clear: white kit causes anxiety that affects performance.
Offer dark-coloured alternatives. Let athletes choose. Nike and other manufacturers now offer period-leak protection built into shorts — consider making these available.
Educate Coaches and Staff
Only 35% of athletes have discussed their cycle with their coach. Part of the reason is that coaches don't know how to have the conversation — or don't think it's their role.
Basic menstrual cycle education should be part of coaching qualifications. Coaches should:
- Understand how the cycle can affect training and performance
- Know the warning signs of menstrual disorders and REDs
- Feel comfortable opening conversations about periods
- Avoid making assumptions about what athletes need
Male coaches aren't exempt from this. Most coaches in women's sport are men, and many athletes say this creates an additional barrier to discussing periods. Training can help.
Normalise the Conversation
Culture change starts at the top. When club leaders, coaches, and senior athletes talk openly about periods, it signals that this is a normal part of sport — not something shameful.
Simple steps make a difference:
- Include period products in standard kit provisions
- Ask athletes about their menstrual health as part of regular check-ins
- Share resources and information proactively
- Celebrate athletes who speak out on this topic
The Bigger Picture: Keeping Girls in Sport
The dropout statistics are alarming. Half of teenage girls quit sport after starting their periods. That's generations of potential lost — not just for elite competition, but for all the health, confidence, and social benefits that sport provides.
Research shows that girls who participate in sports have:
- 62% increased confidence
- 64% stronger teamwork skills
- 54% better leadership abilities
When periods push girls out of sport, they lose these benefits for life.
Fixing this requires action at every level:
- Schools need to provide products, appropriate facilities, and sensitive PE policies
- Clubs need to create supportive environments where periods aren't taboo
- Federations need to review uniform rules and fund research into women's performance
- Brands need to design kit that works for all bodies, at all times of the month
- Athletes need platforms to share their experiences without judgement
- All of us need to stop treating menstruation as embarrassing
The Paris 2024 Olympics achieved full gender parity for the first time. The Olympic Village stocked period products. Always became the Games' official period product sponsor. These are steps forward — but they're not the finish line.
A Note from FabLittleBag
We created FabLittleBag to solve a simple problem: what do you do with used period products when there's no bin, or when you need to be discreet?
For athletes, this problem is everywhere — in changing rooms without facilities, at away matches, on the bus home, at outdoor training grounds. Our bags are small, opaque, and seal shut to contain odour. They fit in a kit bag, a pocket, or a washbag.
We're proud to work with athletes who are helping to break the taboo — including Olympic gymnast Alice Kinsella, hockey player Georgina Twigg MBE, rugby player Shaunagh Brown, and track athlete Adelle Tracey. These women compete at the highest level while managing their periods, and they're helping to show the next generation that menstruation doesn't have to hold you back.
The Bottom Line
Periods are a normal part of life for half the population. They're not a weakness, an excuse, or something to hide. They're a vital sign of health that deserves attention, understanding, and support.
The tide is turning. Athletes are speaking out. Uniforms are changing. Research is growing. But there's still work to do — in grassroots clubs, in elite programmes, in coaching education, and in how we talk about women's bodies in sport.
If you're an athlete: track your cycle, communicate with your support team, and don't let anyone make you feel ashamed of something that 99% of female competitors experience.
If you're a coach or club: provide the facilities, review your policies, educate your staff, and create a culture where periods are just part of the conversation.
If you're a parent: talk to your daughters about managing periods in sport before it becomes a reason to quit.
The goal isn't to make periods invisible. It's to make them unremarkable — just another thing athletes manage on their way to performing at their best.