Tips for Handling Your Period While Climbing

If you climb, the idea of climbing on your period can feel like a hassle before you even tie in. You start wondering if you’ll be uncomfortable, if you’ll leak, or if the cramps are going to wreck your session. I get it. But most of us don’t want to give up a whole week of climbing every month, so learning how to handle your period while climbing really matters.

Plenty of women climb while on their period, and some of us actually feel just as strong. A few climbers even swear they climb harder during that week.

So if you want to keep climbing on your period like the rest of us do, here are the tips that make it easier, safer, and a lot less stressful.

Use a sport tampon

There are a lot of ways to stay on top of your “flow” while you’re on your period. Climbing is one of those sports where you’re moving in every direction, legs open, legs closed, sometimes upside down. Because of that, a tampon usually works better than a pad.

I like a sport tampon because compared to a menstrual cup or a normal tampon, they’re usually a little smaller with some extra coverage for leaks.

Some women feel like they need a super or heavy flow tampon any time they climb, no matter the day. But unless you’ve noticed your flow gets heavier when you exercise, just use a tampon that matches your flow.

A super is bigger than a normal or light flow tampon, and if it doesn’t match your flow it’s going to be uncomfortable. Some women say it feels dry, or they can feel the tampon inside them when it’s bigger than what they actually need.

Take Motrin or ibuprofen for cramps, but know the risk

One of the worst parts of being on your period is the cramps, and cramping while climbing can make the whole thing feel impossible. If you’re cramping, you can take Motrin or ibuprofen, but it helps to understand the trade-off, and if you’ve got a topical option like a cream, that can be a good first choice.

Ibuprofen has long been one of those “tools” climbers reach for to push through pain. The catch is that when you dull the pain, you can miss the warning signs, and that can make it easier to overload a tendon and get hurt.

So if you do take something for cramps, pay a little more attention than usual to how your tendons feel during and after each climb.

If you start to feel any pain in your hands, stop climbing. One more send is not worth an injury.

And if you have a topical that works for your cramps, think about reaching for that instead. That way you keep full feeling in your tendons, especially in your hands, wrists, elbows, and shoulders.

Eat something nutritious 30 min before you climb

You should always eat something nutritious before you climb, but it matters even more on your period so you’ve got enough energy for the whole session. Eating about 30 minutes before you start gives your body time to process the food and turn it into fuel. Climbing burns through a surprising amount of energy, so going in fed makes a real difference.

Here’s a quick list of healthy foods to think about eating at least 30 minutes before you climb.

• Whole Grains
• Nuts
• Sunflower Seeds
• Turmeric
• Ginger
• Sweet Potato
• Watermelon
• Cucumber
• Chicken
• Fish
• Tofu
• Lentils/Beans
• Dark chocolate (high in magnesium, which some studies link to fewer cramps)
• Leafy Green Vegetables
• Quinoa
• Yogurt
• Peppermint Tea
• Kombucha

Drink more water when you’re climbing on your period

Just like eating well, you want to stay as hydrated as you can, and that’s extra important on your period. Your body tends to need more water during that week, so even if you drink your usual amount, it might not be enough to keep your climbing feeling good.

Drinking water before, during, and after your climb helps just about every function your body has. It even helps your muscles keep working longer and better, which is exactly what you want when you’re trying to climb harder and stay on the wall.

Staying hydrated can also help you dodge dehydration headaches, which can feel worse on your period and make climbing miserable. It’s hard to read a move and commit to it when you’ve got a headache, let alone cramps or anything else your period throws at you. Hydration is one of the simplest ways to feel better while getting all the health benefits climbing has to offer.

Be kind and patient with yourself

Emotions already run high on your period, so throw in some bloating that makes your favorite climbing pants feel tight, or getting tired faster than usual, and it’s easy to get frustrated.

When you start feeling bad about how you look or feel or climb, remind yourself to ease up. Some women do climb better on their period, but you might be one of the many who climb the same or a little worse, and that’s completely fine. Be patient with your performance and with how you feel about it. It can help to keep a climbing journal so you can spot how your body actually moves across your cycle instead of guessing.

It’s normal to not fit your pants the way you usually do on your period, and it’s normal to gain or lose a little weight during that week too. Wear pants that stretch so the fit is one less thing to think about. And don’t beat yourself up if you feel bigger, tired, or off, because a lot of women feel exactly that way. Be kind to yourself and cut yourself some slack.

Being kind to yourself isn’t just healthy, it’s a real part of your mental climbing game.

When you’re happy with how you’re climbing, you tend to climb better.

If you like small, practical climbing tips like these, I send a free weekly newsletter with one 15 minute drill you can actually use at the gym. You can grab it here.

Final thoughts

Don’t let your period keep you off the wall. You can climb on your period, and you can enjoy it and feel confident while you do.

If you’re worried about your “flow” or leaks, think about what helps you feel covered (a tampon with a thin panty liner works great for me).

If you’re worried about cramps, figure out what eases them for you, like Motrin, and just be careful not to overwork your tendons and listen to your body.

If you’re worried about being wiped out, handle it with a good meal and enough water.

And of course, be kind and patient with yourself. Every woman has felt something like what you’re feeling, and it’s normal and okay. It doesn’t have to stop you from climbing unless you want it to.

Frequently asked questions

Can you climb on your period?

Yes. Plenty of women climb on their period, and some feel just as strong or even stronger during that week. With a few simple adjustments for flow, cramps, food, and water, climbing on your period can be comfortable and safe.

What’s the best way to manage flow while climbing?

A tampon usually works better than a pad because you’re moving in every direction on the wall. A sport tampon is a nice option since it’s often smaller with extra coverage for leaks. Match the absorbency to your actual flow so it stays comfortable, and a thin panty liner adds backup if you want it.

Should I take ibuprofen for cramps before climbing?

You can, but be aware of the trade-off. Ibuprofen can dull pain, and when you can’t feel a warning twinge you may be more likely to overwork a tendon. If a topical cream handles your cramps, that keeps full feeling in your hands and fingers. Whatever you use, stop climbing if your hands start to hurt.

Why do I feel more tired climbing on my period?

Lower energy, cramps, bloating, and needing more water can all stack up during your period. Eating something nutritious about 30 minutes before you climb and staying well hydrated helps a lot. If you climb the same or a little worse that week, that’s normal, so be patient with yourself.

What should I eat before climbing on my period?

Aim for something nutritious about 30 minutes before you climb so your body has time to turn it into energy. Whole grains, nuts, sweet potato, leafy greens, fish or tofu, and a little dark chocolate are all good picks to keep you fueled for the whole session.

Sara Climbing Coach, Climbing Trainer, Writer

Sara is the founder of Send Edition, author of '77 Drills to Help You Climb Better,' the creator of 'Elevate Your Climbing: Training Planner and Tracker,' and climbing coach.

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