How to Play Basketball While on Your Period

Playing basketball, or any sport for that matter, while on your period, can be challenging.  Not only does having your period make you feel bloated, but you may also feel cramping, low energy levels, and lethargic.  However, contrary to popular opinion, playing sports or basketball while on your period may actually help to reduce those feelings.

However, if you are nervous to step onto a basketball court while on your period, then you’ve come to the right article.  Below, we are going to discuss just how to play basketball while on your period and steps to take to make yourself more comfortable while playing.

Can You Play Basketball While on Your Period?

The short and quick answer to whether or not you can play basketball while on your period is a resounding yes!  In fact, if you happen to suffer from painful menstrual cramps, then basketball may help to reduce your pain.  In fact, exercise is one of the best natural remedies to reduce painful menstrual cramps.

And the reason is twofold.  Firstly, basketball, and exercise in general, releases hormones called endorphins.  Endorphins help to block pain receptors. In your brain, which can help to stop pain signals from your cramping. 

And while endorphins can be released during a game of basketball, they can also be released via a brisk walk or some light cycling.

And secondly, exercise and playing basketball helps to improve circulation throughout your entire body, including your uterus.  The reason you have period cramps is due to your uterus contracting that it is cutting off some blood flow. 

These contractions send pain signals to your brain, resulting in a painful feeling in that area.  However, by opening up these blood vessels with increased circulation, you may be able to relieve painful menstrual cramp pain.

Make Sure You Are Well Hydrated

Drinking copious amounts of water before, during, and after a game of basketball is important.  However, doing so while on your period is nearly doubly as important.  While on your period, your estrogen and progesterone levels recede, which makes your body retain additional water.

This additional retained water may cause issues with your digestive system and can cause painful constipation, gas, and bloating.  To combat those feelings, you should drink at least 9 to 10 glasses of water per day while on your period.  Doing so will help to fight the bloated feeling you feel, and it may help to reduce and flush out the waste in your system.

Similarly, while you are on your period, you may be feeling additional fatigue and lethargy.  Feelings of fatigue, lethargy, and weakness while on your period may be a sign of dehydration.  Being dehydrate can lower your blood pressure, which can reduce your energy levels. 

If you’re not drinking enough water, your fluid balance can be altered, which can make you feel weak as your heart has to pump harder to supply your body with oxygen and nutrients.

Make Sure You Are Eating Nutrient Rich Foods

While many of us would like nothing more than a box of chocolates or a tub of ice cream while on our periods, those foods aren’t particularly great for as a pre-game snack or meal.  In addition, neither chocolate nor ice cream will provide your body with the nutrients needed to maintain your strength and energy during a game of basketball.

Rather, consider eating nutrient rich foods, which will help you maintain your strength and a healthier feeling.  Water-rich foods, such as watermelon and cucumber are both great options for staying hydrated.  In addition, sweet fruits can help to curb your sugar cravings without the refined sugars, which can cause your glucose levels to spike and then crash.

Similarly, while on your period, you may experience dips in your iron levels.  A dip in iron levels can lead to fatigue, bodily pain, and dizziness, which can be detrimental to your play on the basketball court.  To combat the loss of iron levels, consider eating leafy green vegetables such as kale and spinach.

Lastly, a warm cup of ginger tea can also help to improve menstrual symptoms.  Ginger has anti-inflammatory effects, which can help to soothe achy muscles and joints.  And, in one study, ginger was shown to help reduce the feelings of nausea and vomiting. 

However, we caution against consuming or drinking too much ginger.  Too much ginger can cause heartburn and stomachaches, which is why the recommended amount to consumer per day is set to just 4 grams.

Be Mindful of What You Are Wearing on the Basketball Court

If you are playing a pick-up game of basketball or simply with a group of friends while on your period, then you should be a bit mindful of what you are wearing on the basketball court.  There is, perhaps, nothing more anxiety-inducing than wearing an all-white uniform or one that is a bit too revealing.

Consider wearing darker, more neutral colors to the court.  In addition, consider opting for longer shorts or even full-legged pants while on your period.  While doing so won’t lighten the bloated, cramping feeling from your period, it will help you rest easier while you play.

Consider Skipping Your Period

Full disclosure, we’re not doctors nor are we medically trained professionals.  And before you consider skipping your period, you should discuss doing so and your options with your doctor or a medical professional.  However, if you are playing basketball professionally or in a team setting, then you may want to consider skipping your period.

If you are already on a hormonal birth control, then consider talking to your doctor about utilizing one that allows you to skip your period.  If you have a big basketball game or competition coming up, then skipping your period may help you to perform better and without the anxiety of having your period.

Bring Additional Period and Menstrual Products

While playing basketball, and sports in general, shouldn’t increase the flow of your period, it is safer and generally advised to bring along additional period and menstrual products with you when playing basketball on your period.  Although you may not need to change out your pad or tampon, having additional products on hand will help you to feel more relaxed.  And hey, you never know if one of your teammates may need one!

Consider Taking Over-the-Counter Pain Relief

Once again, we are not doctors nor are we medically trained professionals.  Before taking any over-the-counter medications, be sure to discuss so with your doctor or a medical professional.  However, certain over-the-counter medications have been shown to help reduce the pain and discomfort that your period brings.

If you are looking to play a game of basketball, whether professionally or casually, then an over-the-counter medication can help to relieve painful menstrual discomfort and can help you to perform at a higher level.  Menstrual and period pain can be extremely discomforting and over-the-counter medications can help to reduce those discomforts and pain.

Talk to Your Teammates and Coaches

While discussing your period with your teammates and coaches can be difficult, and even slightly awkward, doing so may be beneficial and helpful.  Your teammates and coaches will be more understanding and will be able to help you perform at your best.

In addition, by letting your teammates and coaches know that you are on your period or that you are feeling menstrual cramps can help them to not overwork or push you too hard.  Again, we understand the conversation may be difficult, so the choice is yours as to whether or not you choose to do so.

Listen to Your Body

At the end of the day, you know your body best.   If you are feeling especially painful menstrual cramps, bloating, and pain, then don’t be ashamed to take a day to rest and recover.  Your body will tell you if you are pushing it too hard and you should always listen to what your body is telling you.