What Do Dancers Do On Their Period? How To Dance Through Your Period

Periods are a part of life. As the manager of a dance shop, one of the most common questions from moms I get is what do dancers wear when they’re on their period?

I’ve been a dancer for over 25 years and have worked in a dance shop for 10 years so I’ve got lots of experience and tips & tricks on this subject.

What is the best period protection for dancers?

The best, most leak-proof, most comfortable protection for dancers are tampons. Tampons are the most comfortable option to dance in since you can’t feel them and you’re not adding any added bulk under your leotard and tights.

Period cups like the Lena menstrual cup are another good option. Like tampons, they go inside you so you can’t feel them and they don’t add any extra bulk under your leotard and tights. The only downside to the cups is there is a significant learning curve to get the hang of them. Once you learn how to use them, they are better than tampons because you don’t have to change them as often.

Can you wear a pad to dance?

Yes you can! If your uniform is strict and you can’t wear anything over your leotard (like shorts), a wingless pad in your tights is a good option. Your leotard should be fitted enough to hold everything in place. 

If you’re allowed to wear shorts, it’s even easier to wear a pad to dance since you can wear your underwear under your leotard and tights with shorts on top.

What about period underwear?

Period underwear is also a great option! With period underwear under dancewear, thong period underwear is best so it’s not visible under your leotard. If it’s a heavier day, you can also double up with a tampon and thong period underwear for extra protection.

What is the best leotard to wear on your period?

The best leotard to wear on your period is one you feel comfortable in! Especially for younger dancers on their period, it can be a very uncomfortable experience. Wear a leotard that you love and that makes you feel good in!

What Should Dancers Do If They Have Cramps?

If your period cramps are inhibiting your dancing, taking some ibuprofen can help! If you’re into more natural remedies for period cramps, cramp bark, Raspberry Leaf tea, and other herbal remedies such as Earthley’s Ease The Ache can help as well.

Heating pads are also great and there are thin disposable options so you can wear it under your dance outfit. (I used to tie Hot Hands body warmers around my waist.)

Also, make sure you’re getting enough potassium, magnesium, and iron. Potassium and magnesium will help with cramps while iron can help with possible fatigue and weakness (since you’re losing blood.)

Do you have any tips that I didn’t mention? Let us know in the comments to help other dancers out!