PRACTICAL advice for navigating your period as a dancer!

Back in early 2020 I recorded an episode of the pod with the incredible Ally Maz!

It was a while ago, so let me refresh your memory on who Ally is. With a background in competitive dance and a story similar to my own when she left the dance scene in her late teenage years, Ally built a beautiful community called Girlvana Yoga that impacts tweens, teens and women all around the world. At the time of recording our first episode, Ally was writing her book titled Girlvana which is now very much in the world today! I can't recommend it highly enough.

Ally and I spoke about our own experiences about dealing with periods as young women and it became a powerful conversation about reclaiming our womanhood and feeling confident, empowered and unashamed about our periods. It's a conversation that continues to this day to be listened by parents and their young daughters in the car - it's one of my most listened to episodes!

Then in 2021 with the help of some friends in the medical industry, I created an episode with tips for taking class in line with your menstrual cycle which explained why some weeks we feel full of energy and others not so much…

So today, I thought we should revisit the topic as a reminder to be positive about our periods and I'm going to offer some very practical suggestions for any woman who needs to wear a leotard and tights during that time of the month...

But before you listen, if you didn't listen to the conversation with Ally Maz I highly recommend going back to Episode #36 before listening to this one. 

Dancers are known for their discipline, dedication, and hard work, but what about when it comes to dealing with periods and menstruation? All females undergo menstruation, and for dancers, it can be challenging to manage at times, from managing heavy cramps to keeping your performances or classes on track.

So let's discuss some practical tips and tricks for dancers to help manage periods and menstruation.

Tip #1 - Keep track of your cycles.

It’s essential to maintain track of your menstrual cycles so that you can prepare for any upcoming periods. You can use a calendar, journal, or a period tracking app to help you stay organized (I use Flo) which has a free and paid version. By keeping track of your menstruation, you’ll know when to anticipate your period each month, and you can make the necessary arrangements for those days.

Tip #2 - Pack your dance bag with all the essentials.

When planning for classes or performance don't just pack your ballet shoes and fancy body conditioning tools. Make sure to pack your dance bag with all your essential period products, including pads, tampons, menstrual cups, and painkillers. Also, pack a change of clothes and extra sanitary products just in case you need them. I also recommend packing a couple of plastic zip lock bags if your studio doesn't have bins in every bathroom - which in my opinion is negligent if they don't!

Hot tip: if you're a parent of a young female dancer, pack them a little toiletry bag with the essentials (spare knickers, tampons, pads, wipes, fresh tights) and explain what is in there. You have no idea how many students get their period for the first time at ballet!

Tip #3 - Keep hydrating.

Drinking water during dance classes or performances is essential in general, but during periods, it’s even more important to maintain hydration. Drinking lots of water helps alleviate cramps and discomfort, which can be life-changing for dancers. Avoid drinks like alcohol and caffeine, as these can irritate the bladder.

Tip #4 - Warm-up and move slowly without guilt.

It’s common for dancers to face cramps when on their periods; however, moving slowly while warming up can help decrease the pain and reduce the risk of any injuries. Start gradually and let your body adjust to the routine. It's also important to be kind to yourself during class and take it a little easier. Gentle physical activity is fabulous for the body during this time, however it's important to be exactly that - gentle! - with yourself. If you're worried about your teacher thinking you're 'slacking off' never hesitate to tell them on your way into class that you'll be going gentle today. 

Tip #5 - Rest when needed.

It can be challenging for dancers to take time off from training and performing, even when experiencing period pains. However, not resting can lead to increased discomfort and increased risk of injury. It’s essential to listen to your body and understand when it’s time to rest. If you're a tween or teen you can ask to simply observe class. I often find students learn a great deal from watching so bring a notebook and pen to take notes! 

Okay, now let's get into the details of tampons, pads, moon cups, period underwear, tights and leotards...

When it comes to dealing with periods as a dancer, there are many options to choose from depending on your personal preference. I'm going to deliver some choices to consider and share my own experience with these options...

I'm also going to describe each choice in great detail in case a young tween or teen is listening and has never seen or used the product before. I personally wish there was this kind of information out there when I was a young dancer!

Pads 

Pads are the most common period product available, and they work by sticking onto your underwear. They come in different sizes and absorbencies, so you can choose the one that suits your flow. Pads are an excellent option for beginners and those who prefer not to use a product that is inserted into the body.

However even though it's often recommended that tweens and teens begin with a pad, it can be incredibly worrisome as they move around under leotards and tights. And you would most definitely need to wear some kind of shorts over top as the wings will stick out. 

I actually skipped pads when I was a young dancer and went straight to tampons. I think a lot of parents are scared that their children can't handle this, but I think you'd be surprised...

Tampons

Tampons are another popular option for those who prefer an internal product. They are inserted into the vagina to absorb menstrual blood, and they come in different sizes and absorbencies.

Like I said, tampons are an excellent choice for dancers who want to avoid any chance of a pad shifting or bunching up. When you compare the two for yourself under a set of leotard and tights, it's honestly incomparable! The tampon wins every time.

Just make sure you purchase an organic option - I use TOM Organic or Cottons Organic. 

Menstrual Cups

Menstrual cups, like tampons, are inserted into the vagina but are made of medical-grade silicone or rubber. They are reusable and eco-friendly and can last for years with proper care. They are a great option for dancers who want a long-lasting and environmentally-friendly period product.

However, from experience they could be a tricky option for younger dancers or students in general who don't have access to a wash basin where the toilet is located.  

No matter how many times I sterilised my moon cup, I just didn't feel like it was clean enough. And it can be a lot trickier than a tampon to insert and remove. So this option comes with an 'advanced' warning haha!

Period Underwear

Period underwear is a relatively new addition to the market, but they are becoming very popular. They look like regular underwear but have an additional layer of absorbent fabric that can hold a moderate flow. Personally I think they're a good option for light days or as a backup for other products.

Brands such as Modibodi and TOM Organic have some wonderful options. I especially love the TOM Organic 'Bikini' line period underwear as it could easily go under a leotard without showing. And Modibodi have a complete teen range which is fabulous - lots of colours and cuts to help them feel comfortable. 

Tights and Leotards

Okay, so this is a tricky one! If you're an adult ballet student... it's relatively easy because you don't have to show up to class in a leotard and tights. You are almost always welcome to attend in any activewear thats comfortable. However keep listening, because you could be an adult ballet student who has to wear a leotard into their ballet exam during the week of your period!

I truly believe that ALL studios should make their uniform policy around periods VERY clear. We often have discussions with our tweens and teens as a group, however very recently I thought we could do more and the answer was simple really...

Signs on the back of the bathroom doors so tweens and teens aren't embarrassed to ask etc! This notice should include that there are pads, tampons etc at reception in case of emergencies. 

At our studio students are more than welcome to wear bike shorts over their leotards along with a little black skirt so they don't feel like they're sticking out like a sore thumb! Even though they should never be embarrassed, try telling that to a teenager.

I also recommend wearing two layers of tights to help secure pads and tampons, prevent leaks and offer support. When choosing tights, opt for the thicker kind.

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Now what's tricky about this discussion is that it's all well and good to provide bins in bathrooms, emergency products, the option of wearing shorts... but what if it's concert time and students have to wear a white costume or it's ballet exam time and examiners are not going to have a bar of shorts over tights?

This is why it's important to explore options before you come face-to-face with these challenges. Tampons, period underwear... pads are definitely not your friend in these situations. 

When choosing period products for dance, comfort, breathability, and absorbency should be the primary concerns. Try out different products to see what works best for you, and don't be afraid to mix and match products depending on the day and activity (as noted above).

Above all, remember that periods are a part of life, and it's essential to not only just embrace them but to take care of ourselves during that time. I want my students (tween, teen and adult!) to feel confident, empowered and most importantly unashamed about their periods.

Menstruating as a dancer can be challenging, but it should not stop you from enjoying your art and improving your skills. If you consider following these tips for a more comfortable period, I would love to know so please let me know if this was useful.

Remember, every dancer is different, and what works for one might not work for another. Listen to your body and do what you feel is best for you. But I do hope my recommendations have helped. 

Peace & Pliés,

Georgia