As a female athlete, there is nothing worse than waking up on game day and being hit with a wave of period symptoms: migraines, cramps, leaking, and much, much more. Luckily, as female athletes, we've all learned a few of our own tricks to mitigate those symptoms, especially on days when you have a hard workout or important competition. And, as girls on our periods do, we've come together to talk about it.

We interviewed athletes from NCAA DI/DII and NAIA schools to find out their favorite hacks for dealing with Aunt Flo's unexpected visits and unwelcome headaches: “These headaches sometimes feel lethal and have definitely impacted my way of life.” Andrea Leitner, UAlbany Soccer GK

For some of us, the biggest challenges are the all-over pain, but as athletes: 

“The hardest part about managing a period being an athlete is bleeding through. You can take all the steps necessary to prepare yourself, but the worst part is not knowing if… you're going to bleed through your white shorts.” Andrea Leitner

Related: Period Talk: Best Feminine Hygiene Products for Athletes

Exercise
I know that on my shark week, I'm not at my normal capacity, but I've come to peace with that, and used it to motivate me to “push harder.” I may not be lifting more or running faster, but I'm mentally pushing myself more. You may call me crazy, but Emma Sandee, a former DII Track and Field athlete from Assumption University says:

“Being active and working out is the best way to get rid of your cramps. If I'm lying in bed, feeling horrible, the best way to get my body feeling better is to do some sort of workout to get my blood pumping.”

We're not all crazy; it's a fact that exercise helps with the pain! It can release endorphins (pain-blockers; think Advil your body made all by itself!) and increases blood flow. I know it feels like you already have enough blood flow, but in reality, your uterus is contracting so much that it's cutting off blood flow, causing pain! Lucky for us, exercise will also put you in a better mood, alleviating your physical and mental struggles of period week. Just make sure to not overwork your core, it's already working hard enough.

Related: Kaiya McCullough: Defending Female Soccer Players on and off the Field

Stretching
If you just can't muster the energy to workout, we have a few other tricks up our sleeves. Jaime Evers, a former NAIA Cross Country athlete, also passed on advice other athletes have given her over the years: “My yoga instructor suggested laying on the ground, with your feet up against the wall. I think it helped by forcing you to get off your feet and consciously relax your core. Not to mention this is a great stretch that you should already be doing as an athlete.”

Ask Your Athletic Trainer, PT, or Chiropractor
What about the days when exercising and stretching just isn't enough? Jaime says “My chiropractor was my best friend when it came to any athlete pains, even cramps. He had KT tape patterns that helped tremendously with the low-back cramps. The craziest thing he ever did though, was sandwich my core between his hands and kind of gently manipulate my organs. I know it sounds crazy, but it worked better than anything else I've tried. Plus, his hands acted like little heat packs, which was a bonus.”

Related: When to See Your Athletic Trainer

Pain Relievers
Not all of us have a chiropractor who randomly knows how to solve period cramps, so if you've tried everything and asked your doctor with no luck, Emma says “I'd make sure I had enough tampons, Advil, and snacks to survive the week… managing any pain or cramps with Advil, often proactively, was the best way for me to avoid pain and discomfort.”  

Another go-to pain reliever is Pamprin, but did you know that Pamprin has the same exact formula of active ingredients as Excedrin, the migraine medication (look at the label next time you're in the store!)? So, you can avoid the “pink tax” and save money on headache meds rather than Pamprin. And, you're hitting two birds with one stone, treating your headache and cramps!

Related: How to Deal with Migraines as a College Athlete

Snacks (More Than Chocolate and Ice Cream)
Of course, being prepared with snacks is a must, but make sure that some of them are healthy snacks. We all want chocolate and ice cream, but Emma says:

“Sometimes I would feel the weakest just after my period would end. I think it also has a lot to do with how you treat your body during your period. If I was eating enough, hydrating, and managing my cramps well, I'd feel less of an effect after my period ended. But, of course you can't always do everything right, but that's okay.”

So, make sure you're giving your body what it needs, but also treating yourself with a little bit of what you want so that you're mentally and physically strong by the end of the week.

Related: Nutrition for Athletes: Overview

Know What to Expect
If you're weakest at the end of your cycle, when can you expect the best performance? For many women, the week before their period is when they have the most energy. I try to take full advantage of this energy boost and see how far I can push myself.

Speaking of the week before your period, how are you supposed to track it? Emma sympathizes: “I think finding a system and a management sort of plan is the hardest part.”

For some, this is as easy as birth control pills:

“I take birth control, so I know exactly, almost down to the hour that I will get my period.” Andrea Leitner

If you're not taking any hormones, the easiest way is to start tracking your cycle now! There are a ton of apps (including one built into Apple devices now) that will help you track your cycle and predict your period days, pain days, and fertility days. Learning how to manage your period can be really scary at first, but we're lucky to be athletes, because: “Everyone [on the team] is going through similar things during the month, so be able to lean on your teammates.” Andrea Leitner

Of course, everyone's body is different, so try all of these tricks, and email us any of your own remedies that we didn't include! You can't escape your period, but Emma and Andrea both remind us to “embrace it.”

* Originally published on February 14, 2022, by Rebecca Lutz