How To Insert (and Remove) a Tampon

Putting a tampon in wrong can cause discomfort and leakage. But when you put it in correctly, it’s able to do its job and let you go about your day without period-related worries.

If you haven’t yet tried tampons because you’re just not sure how to use them, help has arrived. Women’s health specialist Sara Youngblood, CNP, walks us through the steps to insert a tampon properly, while also answering some of your most pressing questions.

Putting in a tampon for beginners

If you’re nervous about inserting a tampon for the first time, that’s understandable. But you’re in luck. Because once you get the hang of it, it’s easy to do, as well as convenient.

“Tampons are a great option because they’re discreet and easy to use,” Youngblood reiterates.

Before you insert a tampon, it helps to know the components:

• Absorbent core: This cylindrical piece of fabric is usually made of cotton and/or rayon. It’s the part that stays in your vagina and absorbs blood.
• Applicator: This tube-shaped barrel contains the absorbent core inside. The applicator is made of either plastic or cardboard, with an opening at the top for the core to slide out and into your body.
• Plunger: This smaller, tube-shaped barrel is also made of plastic or cardboard. When you insert the applicator into your vagina, the plunger will slide up into the applicator and push the cotton core into your vagina.
• String: A soft, braided string is attached to the absorbent core and enclosed by the plunger. Once you insert the tampon, the string hangs out of your vagina until you’re ready to remove it by gently tugging on the string.

Not all tampons have applicators. But if this is your first time, it may be best to use one that does, as they’re a little bit easier to insert. “And plastic applicators are more comfortable to insert than cardboard ones,” Youngblood advises.

Here’s a step-by-step look at inserting a tampon correctly, including some essential things to know along the way.

Getting prepared

Before you insert a tampon, there are a few steps you need to take to get ready.

• Wash your hands. Be sure to use soap! “You want to keep everything as clean as possible to prevent bacteria from getting inside your vagina,” Youngblood states.
• Try to relax. If you’re feeling nervous, take a few calming breaths, allowing your muscles to unclench. “When you’re tense and fearful, your vaginal muscles constrict, which can make inserting a tampon difficult or uncomfortable,” Youngblood cautions.
• Get into a comfortable position. You can insert a tampon while sitting on the toilet. “Spread your legs wide and keep your knees apart, just a little bit wider than your hips,” Youngblood instructs, sort of like you’re going to do a squat.
• Identify the opening of your vagina. A quick anatomy lesson: Those “lips” (the folds of skin that make up the outer part of your genitals) are called your labia. The tampon itself goes into your vagina and up your vaginal canal, which is a tunnel inside your body. It’s located just beyond the labia, toward your rear.
• Unwrap the tampon. You’re ready to begin!

Inserting the tampon

It’s go-time. Here’s how to put in a tampon.

• Ready your grip. Hold the bottom of the applicator with your thumb and middle finger, using your pointer finger to cover the end of the plunger (where the string comes out). This will give you leverage to push the plunger up into the applicator, which pushes the absorbent core out of the applicator and into your body.
• Spread your labia. Use your non-writing hand to spread your labia and access the opening of your vagina. “Holding the tampon with one hand and holding the labia apart with your other hand, place the tip of the applicator at the entrance of your vagina,” Youngblood says.
• Angle the applicator. “Angle it slightly toward your rectum or your back, which goes along the natural curve of the female reproductive system,” she continues.
• Insert the applicator. Slowly and gently insert the applicator into your vagina until the base of it (where your thumb and middle fingers are holding it) reaches the entrance of your vagina. The plunger should be sticking out of your vagina.
• Push in the plunger. Use your other index finger (the one on the end of the plunger) to push the plunger up inside the applicator. This will insert the absorbent core into your vagina. At this point, the plunger will be nested inside the applicator, and only the cotton string will be left hanging out of your vagina.

“You might feel a little discomfort when you first put in a tampon, especially if your period isn’t heavy,” Youngblood notes. “Your vaginal walls aren’t as lubricated as they are during a heavy period, which causes a little more friction in your vagina.”

Finalizing the process

With your tampon safely inserted, you’re just about done. Here’s what’s next.

• Remove the applicator. The applicator doesn’t stay in your body; it’s just there to help you insert the absorbent core. “After you’ve inserted the plunger, lightly pull out the barrel,” Youngblood says. “Leave the absorbent core in place, with the string hanging outside of your body.”
• Don’t pull on the string (yet). The string should stay where it is, hanging from your vagina. Pulling on it can loosen the tampon and cause discomfort.
• Throw away the applicator and packaging. Think of the tampon wrapper as a tiny trash bag. Place the applicator back into the pouch, and dispose of it in the garbage.

Congrats, you’ve done it! Enjoy the next few hours without a period-related care in the world.

Removing a tampon

“When it comes time to take out your tampon, just tug gently on the string to remove it from your vagina,” Youngblood advises. Simple as that.

But wait, let’s back up: How do you know when it’s time to remove a tampon? There are two ways to tell:

• It feels damp. If your tampon is soaked, you may start to, well, feel it. That doesn’t necessarily mean you’ll experience leakage — but you may feel like you’re close to leaking. It’s a tough feeling to describe, but you’ll start to recognize it once you experience it.
• It’s been six hours. You should change your tampon every four to six hours, though you’ll likely change it more often if your flow is heavy. “Never leave the same tampon in for longer than eight hours, even if it isn’t completely soaked through with blood,” Youngblood warns. “Otherwise, you risk health issues like toxic shock syndrome.”

Once you’ve removed the tampon, be sure to throw it in a trash can. Never put the applicator, wrapper or used cotton tampons into the toilet, which can lead to serious plumbing issues.

Common questions

It’s understandable to have questions about tampons, especially because there are a lot of misconceptions about them. Youngblood answers a few frequently asked questions about wearing tampons.

How do you know which kind of tampon to buy?

Tampons are categorized by how absorbent they are, meaning how much blood they’re able to soak up. You should always use the lightest absorbency tampon that will manage your flow — and you might need to use different absorbency levels for different days of your period.

• For light-flow days, use junior, slim or light tampons. These may be your best choice for the first day of your period, if it tends to start slowly, or for the end of your period, as your flow begins to wind down.
• For normal-flow days, use regular-absorbency tampons.
• For heavy-flow days, you may need to try tampons labeled super, super-plus or ultra.

Unfortunately, there’s no way to tell how heavy your flow will be. But over time, you may start to notice patterns about your period, including when it’s likely to be heaviest and lightest.

“If you notice that your tampon is heavily saturated with blood within a short period of time, you may need to go up in absorbency,” Youngblood says. “And vice versa: If your period isn’t very heavy and you see empty, white, unsaturated areas on the tampon when you take it out, switch to a lower-absorbency tampon or a sanitary pad instead.”

Should you be able to feel a tampon when it’s in?

Once a tampon is in position, it shouldn’t cause any pain or discomfort.

“Tampons should definitely not hurt,” Youngblood confirms. “If it hurts after you’ve put it in, there could be a few things at play.”

Discomfort may be a sign that:

• It’s not all the way in your vagina. Sometimes, the plunger doesn’t push the tampon all the way in. Use your clean pointer finger to nudge it further into your vagina.
• It’s at the wrong angle. In this case, too, you can use your finger to gently guide the tampon into place. “You can also walk around a little bit to help it settle into its ideal position,” Youngblood suggests.
• It’s too big. If you’re using a larger-sized tampon than you need, it may not feel quite right. Remove it by pulling lightly on the string, then replace it with a tampon of the correct size.
• The applicator is still inside of you. A common mistake among newbies is not removing the plastic or cardboard applicator. Be sure to use the plunger to push the cotton part into your vaginal canal, then remove the applicator and throw it out.

Do you stand up or sit down to put it in?

You can insert a tampon while sitting on the toilet or in a squatting position. But if you’re new to the process and want a little more space, you can stand up with one foot up on the toilet or bathtub.

“This might help you to better insert the tampon at an angle,” Youngblood suggests. “Then, once you’ve gotten the hang of it, it will become easier to do while sitting down.”

What if you can’t physically put it in?

If you can’t get the tampon in, try these tips:

• Use lubrication. If your flow isn’t heavy, it can be uncomfortable to insert a dry tampon. Try putting a small amount of water-based lubricant on the tip of the applicator.
• Switch positions. Getting into a different position may help you get it right. So, if you’ve tried to put a tampon in while sitting, try standing, and vice versa.
• Angle it differently. Angle the plunger toward your rectum or back, rather than straight upward or toward your stomach.
• Practice relaxation techniques. Your vaginal muscles can tighten when you’re nervous, which can make inserting a tampon feel practically impossible. Try deep breathing techniques to settle your nerves before trying again.
• Try a different size. A smaller tampon may be a better fit — literally — for your body.

But if you still can’t seem to do it, don’t force it. In rare cases, you could be dealing with a medical condition that makes inserting a tampon difficult. So, make an appointment with a healthcare provider. They can help figure out what’s causing the problem. And if the issue is user error, they can provide in-person guidance to get you on the right track.