Period cramps are common. They can feel like an ache or squeezing feeling low in your tummy, and sometimes the pain can spread to your back or thighs.
Some people find gentle swimming helps. Others feel tired, uncomfortable or simply do not want to be in the pool that day.
Both experiences are valid.
Do I have to miss swimming if I have cramps?
Not automatically.
If your pain is mild and you feel okay, you may be able to train or swim as usual. Gentle movement can help some people feel better.
But you do not have to prove anything by pushing through pain.
If you need a lighter session, more rest between sets or time out of the water, tell your coach or teacher.
What can help?
Different things help different people. You might try:
- a warm shower or bath before or after swimming;
- a heat pad or hot water bottle when you are at home;
- gentle movement or stretching;
- enough sleep and rest;
- regular food and fluids;
- pain relief that is suitable for you and used according to instructions from a parent, carer, pharmacist or healthcare professional.
Do not take medicine from another swimmer or share medication.
What should I say to my coach?
You can keep it short:
"I have period pain today. Can I take a short break?"
"I am okay to swim, but I might need to go a bit easier."
"The pain is getting worse and I need to stop."
You do not need to give a detailed description of your period.
What if the pain starts during a set?
Stop at the wall and tell your coach or teacher.
Do not keep swimming hard if you feel faint, sick, very dizzy or unable to move comfortably.
A coach can help you get out safely, sit somewhere appropriate and contact a parent or carer if needed.
When is period pain not something to just put up with?
Tell a parent, carer or healthcare professional if period pain:
- is severe or getting worse;
- regularly stops you going to school, sleeping, swimming or doing other normal activities;
- is not helped by the things you normally use for pain;
- suddenly becomes much worse than usual.
If pelvic or period pain is severe or worse than usual and usual pain relief has not helped, get medical advice promptly. In the UK this can mean an urgent GP appointment or NHS 111.
What if I feel guilty about missing training?
One missed or adapted session does not undo your progress.
Good training includes noticing when your body needs support. A period is not an excuse, but neither is it something a coach should use to dismiss genuine symptoms.
Remember
There is no single way everyone feels on their period.
Listen to your own symptoms, ask for support when you need it, and do not normalise pain that is repeatedly stopping you living your usual life.