Your first period can start anywhere , at home, at school, on the way somewhere, or right in the middle of football training.

If it happens at football, you haven’t done anything wrong and you don’t need to panic. It might feel unexpected or embarrassing at first, but periods are a normal part of growing up, and there are some simple things you can do.

How will I know it has started?

A first period does not always look like lots of bright red blood.

You might notice a small red, pink or brownish mark in your underwear, or you might feel slightly damp and realise when you go to the toilet. First periods can be quite light, and it can take time before periods settle into a regular pattern.

You might also have some cramps, feel a little tired or simply feel completely normal.

There is no one way a first period is supposed to feel.

What should I do?

The most important thing is to find an adult you trust.

At football, that might be your coach, another member of staff, a parent or carer, or another trusted adult who is there with you.

You can simply say:

“I think I’ve started my period. Can I go to the toilet?”

You do not have to explain anything more than you are comfortable with.

Go somewhere private, such as a toilet or changing area, and check what you need.

If you have a pad, period pants or another period product with you, you can use it. If you do not have anything, ask an adult. Clubs and coaches may have emergency products available, and another player or parent may also be able to help.

What if I have blood on my football kit?

Leaks happen. They can happen when you are new to periods and they can still happen to people who have had periods for years.

If there is blood on your shorts or underwear, tell someone you trust and ask if you can change.

A coach should help you deal with it quietly and privately , you should not have to explain what has happened in front of your teammates.

And remember: blood on your shorts might feel like a huge deal in the moment, but it doesn’t mean you have done anything wrong.

Can I carry on playing?

Usually, having your period does not mean you have to stop playing football.

If you have changed your period product, feel comfortable and feel well enough to play, you can go back onto the pitch.

But you do not have to push through if you feel unwell.

If you have strong cramps, feel dizzy, sick, faint or just need some time, tell an adult and take a break. Period symptoms can vary from person to person, and symptoms that are difficult to manage or regularly interfere with everyday life are worth discussing with a parent, carer or healthcare professional.

What if I feel embarrassed telling my coach?

This is really common.

You might worry that your coach will think it is awkward , especially if you have never spoken to them about periods before.

You don’t need to have a big conversation.

You could say:

“I need to go to the toilet.”

“I think I’ve started my period.”

“I need to change my period product.”

“Can I speak to you privately?”

A good coach does not need lots of personal information. They just need enough information to help you get what you need.

A small football-bag period kit can help

Even if you haven’t started your periods yet, it can help to keep a few things in your football bag.

You could pack a period pad or pair of period pants, spare underwear, spare shorts if you have them, and a small waterproof or washable bag for anything you need to take home.

You don’t need a huge kit. Just knowing you have something with you can make starting your period away from home feel much less worrying.

What happens after my first period?

Your next period might not arrive exactly four weeks later.

When periods first begin, they can be irregular while your body gets used to the changes happening during puberty.

You don’t need to become an expert straight away.

You can start by noticing when your period begins, how long it lasts and how you feel. Over time, you’ll get to know what is normal for your body.

Remember

Starting your period doesn’t mean anything has changed about whether you belong on the football pitch.

You might need a toilet break, a period product, a change of kit or a little support.

That’s all.

Your period is something your body is doing , it isn’t something you need to apologise for.

Want to know more?

These Health Hub pages can help: