Why Do Tampons Hurt and How To Use Them Correctly
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For years, every time I used a tampon, I felt the a sharp sting as it went in and a dry, dragging pull when I took it out. Sometimes i would feel uncomfortable pain while wearing it, and would have to take it out and try and put another one in.
When I started Free Bleeding more often, I reflected on the unnecessary agonizing pain I put my body through just to conceal my period. I did some digging into whether should tampon usage hurt or not, and that’s when I learned I was using them incorrectly.
This article breaks down exactly why tampons cause pain and how small, specific changes can make them slide in and out smoothly without irritation.
Are You Supposed To Feel The Tampon After Insertion?
Once a tampon is placed correctly, you shouldn’t be aware of it through the day. It should rest comfortably in the upper part of the vaginal canal, where there are fewer nerve endings and the tissue is more flexible. You might notice it for a few seconds after insertion, but that sensation should fade as your body adjusts. If the tampon keeps making itself known something is off with its placement or your body’s response.
One of the most common reasons for noticing a tampon is shallow insertion. If it sits too close to the vaginal opening, the denser concentration of sensory nerves in the lower third of the vagina will pick up on its presence. The same can happen if the angle is wrong. Insertion should follow the natural slope of the vaginal canal, which tilts toward the tailbone, rather than aiming straight up. A misplaced tampon can press against the vaginal walls in a way that creates friction with every step or movement.
Reasons Why It Hurts When Inserting a Tampon
Nervous System Bracing
When a foreign item is inserted into the vagina in a non-sensual or unexpected way, the nervous system often responds as if it needs to protect the body. I have found this is the most common reason why using a tampon hurts for me. This protective reflex can trigger an automatic clench of the vaginal muscles, locking down the entrance and making it harder or more painful to insert a tampon. This reaction can happen without conscious awareness.
Vaginal Dryness
When the vaginal lining isn’t producing enough natural lubrication, inserting a tampon can feel scratchy or even sharp. This is most common just before menstruation starts, during postpartum recovery, through the hormone shifts of perimenopause, or when using certain forms of hormonal birth control. Without that thin layer of moisture, the cotton fibers drag against the mucosal tissue instead of gliding smoothly. That friction can leave the tissue irritated or create tiny microtears that sting during movement.
Tight Pelvic Floor Muscles
The pelvic floor muscles wrap around the vaginal canal and help control its opening. When these muscles tighten involuntarily, the vaginal entrance narrows and resists penetration. Insertion may feel blocked or as though you’re “hitting a wall.” Even if you don’t feel consciously tense, your pelvic floor can react reflexively the moment something comes near the entrance, making tampon placement more uncomfortable.
Vulvodynia
Vulvodynia is a chronic pain condition affecting the vulva, often described as burning or stinging, even without visible signs of irritation. For someone living with vulvodynia, tampon insertion can be intensely uncomfortable or outright painful because the nerve endings in the area are hypersensitive. The lightest contact with cotton fibers or the pressure of the applicator may trigger a flare of pain that lingers long after the tampon is in place.
Vaginal Cysts
Cysts such as Gartner’s duct cysts or inclusion cysts are small sacs of fluid or tissue that can form along the vaginal wall. They create localized pressure points inside the canal. When a tampon is inserted, it may press directly against one of these points, producing sharp or pinpoint pain. Even if the cyst is small or benign, the confined space of the vaginal canal means there’s little room for the tampon to settle without making contact.
Vaginitis
Vaginitis is inflammation of the vaginal tissue, often caused by yeast infections, bacterial vaginosis, trichomoniasis, or pH-related imbalances. The inflamed tissue becomes more sensitive to touch, making tampon insertion feel abrasive or even intolerable. Swelling can reduce the available space inside the vaginal canal, so the tampon meets resistance sooner and creates more pressure during placement. Even a light-touch insertion can feel exaggerated when the tissue is already irritated.
Which Tampon Size To Use and When?
Tampon size is based on absorbency, independent of the length or width of your vaginal canal. I always used to just use one tampons size. But the goal is to actually match the tampon size to the size to your current flow volume so the tampon holds the amount you’re bleeding without drying out the vaginal walls. Most brands label absorbency as light, regular, super, or super-plus. On heavier days, a higher absorbency helps you avoid leaks. As your flow tapers off, moving to a smaller size keeps insertion and removal comfortable.
A tampon that’s too large for your flow will feel dry or abrasive on removal, sometimes even sticking slightly to the tissue. This is a sign it’s absorbing more moisture from your vaginal walls than from menstrual blood. A tampon that’s too small will reach capacity too quickly, leading to leaks even. These cues are your body’s way of telling you the size isn’t matching your flow.
Your needs can shift during the day as well as throughout your cycle. For example, you might start the morning with a super absorbency tampon when flow is heaviest and switch to a regular or light size by evening. Adjust size as flow changes to improve comfort, and change tampons every 4–8 hours.
How To Put a Tampon In Without Pain
1. Wash and Prepare: Wash your hands thoroughly. Choose the right absorbency for your flow, starting with a smaller or “slender” size can make insertion easier if you’re new or sensitive. Unwrap the tampon and check that the string is secure.
2. Find a Position That Opens The Pelvis: Positions that widen the sit bones and reduce pelvic floor resting tone help the muscles lengthen. Sitting on the toilet with knees apart, standing with one foot on a low surface, a supported squat, or side-lying are effective.
3. Angle With Your Anatomy: Hold the tampon applicator or tampon base at the grip point. Aim toward your tailbone, the vaginal canal angles back, not vertically. This reduces the chance of pressing into the vaginal wall.
4. Breathe & Release: Before insertion, inhale into your belly and let the pelvic floor drop with your exhale. Diaphragmatic breathing can lower resting tone through the pelvic floor–diaphragm connection, making the muscles less resistant.
5. Insert in one smooth motion: Gently guide the tampon in, following the natural slope. If using an applicator, press the plunger until it stops, then remove the applicator. Without an applicator, insert with a clean finger until the base is nestled past the muscular ring of the vaginal opening.
6. Check Comfort: You shouldn’t feel the tampon once it’s in place. If you notice rubbing or pressure, it may be too shallow, remove and try again with a fresh tampon, adjusting your angle.
How Pelvic Floor Work Can Lessen Tampon Pain
I have also found that sometimes my vagina is clenching as a result of stress or pressure from life, which makes inserting a tampon even harder. Over time I have learnt that when you consciously find ways to connect with your pelvic floor and move tension out of it, tampon insertion can feel easy and pain-free because the muscles are more relaxed. You can go to a trained therapist, or you can try yoga, yoni eggs, and I have found crystal wands can also help relax and remove pressure from a braced vagina.
When To Contact a Healthcare Provider
Contact a healthcare provider if you experience any of the following:
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Persistent pain with tampon use: If pain continues for more than one or two menstrual cycles, or never fully resolves, schedule an evaluation. Ongoing discomfort may be a sign of muscle tension, infection, vaginal inflammation, or a structural concern.
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Burning, swelling, or visible changes: Noticeable redness, swelling, sores, or color changes at the vulva or vaginal entrance may signal infection or irritation that requires medical attention.
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Itching or unusual discharge: New or worsening itching, an odor you haven’t noticed before, or a change in vaginal discharge (color, thickness, amount, or odor) could point to infection or imbalance.
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Insertion is impossible or severely painful: If you cannot insert a tampon at all, or if the attempt causes severe pain. Complete obstruction or intense pain should always be evaluated.
Conclusion
Most of us were never actually taught how to use tampons correctly, I know I wasn’t. We just started using them as the default period product, figuring it out as we went. But correct usage can make a big difference. Even if tampon pain only lasts a few seconds, those seconds add up over years of periods.
Menstruation can already bring its own share of pain and discomfort. There’s no reason to add to it with incorrect tampon use. Choosing the right size for your flow, inserting at the correct angle, and switching sizes as your flow changes can all help minimize irritation. And for extra peace of mind, always use organic cotton, chemical-free tampons to avoid unnecessary exposure to harsh chemicals.
Small changes in how you use tampons can turn them from a source of discomfort into a pain-free, reliable part of your period care.
Frequently Asked Questions
Yes. Endometriosis can make tampons hurt because the condition may cause inflammation, pelvic floor muscle tension, and increased nerve sensitivity in the vaginal canal. For some women, inserting a tampon can trigger pain or discomfort similar to what they experience during intercourse or penetration. If you notice tampon pain alongside other symptoms like heavy menstrual blood flow, pelvic cramps, or pain between periods, speak with a gynecologist. A doctor can assess whether the pain is related to endometriosis or another disorder, such as vaginismus, vaginitis, or infection, and recommend treatment.
Tampons can sometimes worsen symptoms if the pelvic floor muscles are already tight or inflamed. The tampon sits inside the vaginal canal and can create extra pressure during your period, especially if inserted incorrectly or used with a lighter flow. Friction against sensitive vaginal muscles may increase discomfort. In these cases, wearing a pad or panty liner instead of a tampon for lighter days can help. Women can also reduce irritation by using a smaller size tampon, practicing relaxation techniques, and avoiding force during insertion or removal.
Dyspareunia is painful intercourse, but the same pelvic floor tension and vaginal muscle sensitivity that cause pain during sex can also make tampons hurt. Tight pelvic muscles or stress-related clenching can cause discomfort during insertion, whether with a tampon, vaginal dilators, or penetration. The pain may feel like burning, pinching, or pressure. Causes range from vaginismus and vaginal dryness to skin sensitivity, infection, or underlying pelvic floor disorders. Dyspareunia-related tampon pain can often be treated with a combination of medical treatment, pelvic floor physical therapy, relaxation methods, and, if needed, psychotherapy for pain management.
