Léa | ⏳ 3 min read

How to Insert a Menstrual Cup: A Step-by-Step Tutorial for Success from the Very First Try

Have you just bought your first menstrual cup and are feeling a little apprehensive about using it? Rest assured, that is perfectly normal. The fear of inserting a menstrual cup incorrectly is the number one barrier to adoption, but with the right folding technique, the right position, and a few simple tricks, insertion quickly becomes a natural movement. This detailed tutorial guides you step-by-step on how to insert your menstrual cup without pain, even during your very first use.

Preparation Before Insertion

Even before thinking about the technique, good preparation makes all the difference. The first step is to sterilize your menstrual cup by immersing it in boiling water for 5 minutes during its very first use, and then at each new cycle.

Next, wash your hands thoroughly with a mild soap. This is a simple but essential step to avoid introducing bacteria. Also take the time to relax: stress tenses the pelvic floor muscles, making insertion more uncomfortable. Breathe deeply and give yourself time, especially the first time.

Please note: lightly moisturizing your cup with lukewarm water before insertion makes it slide much more easily. You can also use a water-based lubricant (never silicone-based, as it would damage your cup).

Folding Techniques to Know

To insert a menstrual cup, you must first fold it to reduce its diameter. There are several methods, and the best approach is to try a few to find the one that suits you best.

C-fold (or U-fold): This is the most well-known technique. Pinch the cup between your thumb and index finger to flatten it, then fold it in half to form a C. Simple, but the opening remains quite wide.

Punch-down fold: Press your index finger on the top rim of the cup to push it inward, down toward the bottom. This method creates a very fine tip, ideal for beginners because it considerably reduces the insertion diameter.

7-fold: Flatten the cup, then fold one of the top corners down toward the base to form the number 7. A good compromise between thinness and easy opening.

And furthermore, the punch-down fold is often recommended for a first attempt because it offers the smallest size for insertion. If you are looking for other advice on choosing and using, our complete beginner's guide can help you beforehand.

Finding the Right Position

The position you adopt greatly influences the comfort of the insertion. The vagina is not vertical but slightly tilted toward the back, so you must adapt your posture to facilitate the movement.

Here are the most effective positions to test:

• Squatting: The most natural and highly recommended position. It relaxes the pelvic floor and shortens the vaginal canal.
• Sitting on the toilet, with legs spread and leaning slightly forward. Comfortable and discreet.
• One foot raised on the edge of the bathtub or toilet, the other on the floor.
• Standing, knees bent, as if you were sitting on an invisible chair.

Test each of these positions: what works for one person may be less practical for another. The key is muscle relaxation.

Step-by-Step Insertion

Once your cup is folded and you have found your position, here is how to proceed:

Step 1: Firmly hold the folded cup in one hand, with the opening facing up.

Step 2: With your other hand, gently part your labia.

Step 3: Insert the cup, aiming toward the lower back (not upward), following the natural angle of the vagina. Push gently until the stem (or base) is inside.

Step 4: Once inside, release the fold. You should hear or feel a slight "pop": this is the sign that the cup has opened correctly.

Step 5: Rotate it slightly (a quarter turn to the right or left) while holding it by the base. This ensures it is fully open and creates the suction effect that guarantees a leak-proof seal.

Caution: the menstrual cup sits much lower than a tampon, in the vaginal canal and not against the cervix. If you feel any ongoing discomfort or irritation after several attempts, remove it, breathe, and try again later. Never force it.

Verifying that the Cup is Well Placed

A well-inserted cup cannot be felt. If you feel it, it is likely that it has not fully unfolded or is not inserted far enough. To verify:

• Run a finger around the base: it should be round, not folded or oval. If you feel a fold, gently press on that area to help it open.
• Pull slightly on the stem: you should feel some resistance (the suction effect). This is the guarantee that it is leak-proof.
• Move: walk, sit down, bend over. A well-placed cup does not move and does not leak.

According to the French Health Insurance website, it is also important to respect the maximum wear time (generally 6 to 8 hours) to limit the risk of infection.

Tips If Insertion is Difficult

It is totally normal for your first attempts to be hesitant. Here are some tips if you encounter difficulties:

If the cup doesn't open: partially remove it, turn it, or change the fold. The punch-down fold is often easier to open once inserted.

If insertion is painful: this is often a sign of muscle tension. Take a warm bath, breathe deeply, or try again later. Relaxing the body is essential. You can also add a little water-based lubricant.

If the stem sticks out or bothers you: you can shorten it with clean scissors, trimming a little bit at a time. Be careful to always leave enough length to remove the cup.

If you really can't get it in: try during the heaviest part of your period (the vagina is then naturally more lubricated) or postpone it to the next cycle. Learning generally takes 2 to 3 cycles.

Please note: apprehension and tension related to menstrual pain can complicate insertion. Discover other solutions for relieving cramps and approach your period with more serenity.

Léa | Editorial Manager for Menstrual Health, Madame Patch

Since 2022, I have been writing content to educate you on all topics related to painful periods (PMS, endometriosis, adenomyosis, PCOS, simulator, etc.).

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