Inserting a Saalt cup takes a little practice, but most people get comfortable with it within two or three cycles. The key is folding the cup tightly, angling it toward your tailbone (not straight up), and confirming it’s fully open once inside. Here’s how to do it from start to finish.
Sanitize Your Cup Before First Use
Before you insert your Saalt cup for the first time, boil it in water for 4 to 5 minutes. Don’t exceed 7 minutes, and use tongs or a wire whisk to keep the cup from resting against the bottom of the pot, which can scorch the silicone. You’ll repeat this boiling step between each cycle. During your period, a rinse with warm water and a gentle, fragrance-free soap between insertions is enough.
Avoid antibacterial soaps, bleach, hydrogen peroxide, vinegar, and oil-based soaps like some castile varieties. These can break down medical-grade silicone over time and cause irritation. If you want a dedicated cleanser, look for one specifically designed for menstrual cups.
Choose the Right Size
Saalt cups come in three sizes. The Teen holds 15 ml and measures 56 mm across, making it the best fit for younger users or anyone with a low cervix and light flow. The Small holds 25 ml, and the Regular holds 30 ml, both at 70 mm in length. If you’ve never used a cup before and you’re over 18, the Small is a common starting point for light to moderate flow. The Regular works well for heavier flow or if you’ve given birth vaginally.
Find a Comfortable Position
Your body position makes a real difference, especially the first few times. Sitting on the toilet works, but it’s not always the easiest angle. Try standing with one foot propped on the toilet seat, a chair, or the edge of the bathtub. This widens the vaginal opening and gives your hand more room to work. Squatting is another good option because it rolls your pelvis forward, shortens the vaginal canal, and brings your cervix closer. Many people find the shower ideal for their first few attempts since it’s less stressful and easier to clean up.
Whatever position you choose, relax your pelvic floor muscles. Tension makes the vaginal walls tighter and insertion harder. Take a slow breath and consciously release those muscles before you begin.
Fold and Insert the Cup
Wet the cup with water or apply a small amount of water-based lubricant to the rim. Do not use oil-based lubricants like coconut oil, which can degrade the silicone over time. Even plain water on the rim reduces friction enough for most people.
There are several ways to fold a menstrual cup, but two are especially beginner-friendly:
- C-fold (or U-fold): Press the cup flat, then fold it in half so the rim forms a C or U shape. This is the simplest fold and works well if you have a wider vaginal opening.
- Punch-down fold: Push one side of the rim down into the base of the cup with your finger, creating a narrow, pointed tip. This makes the insertion point smaller and is often easier for beginners.
Hold the folded cup firmly below the upper rim with your thumb and forefinger. With your other hand, separate your labia, then slide the cup in at an angle toward your tailbone, not straight upward. The vaginal canal doesn’t go straight up. It angles back, so following that natural path is what makes insertion feel smooth rather than like you’re hitting a wall. Keep pushing gently until the entire body of the cup is inside.
Where the Cup Should Sit
A common mistake is pushing the cup too high. Unlike a tampon, which sits deep near the cervix, a menstrual cup should sit low in the vaginal canal. The base of the cup and the stem should be just inside the vaginal opening, close enough that you can reach the stem with your fingers. The rim of the cup should sit below or around your cervix, not over the cervical opening. If the cup covers your cervix like a cap, menstrual fluid can pool around it rather than collecting inside the cup, leading to leaks.
If you’re not sure where your cervix is, you can check by inserting a clean finger before placing the cup. Your cervix feels like a small, firm nub, similar to the tip of your nose. Knowing whether it sits high, low, or off to one side helps you position the cup correctly.
Confirm the Seal
Once the cup is inside, you need to make sure it’s fully open. A cup that’s still partially folded won’t create a seal and will almost certainly leak. There are a few ways to check:
- Feel the body of the cup. Run a finger around the base. If the silicone feels smooth and round with no dents or creases, the cup is open. If you feel a depression or folded area, it hasn’t popped open yet.
- Tug the stem gently. If the cup resists and doesn’t slide down easily, suction has formed and the seal is good. If it slides freely, it’s likely not sealed.
- Try rotating the cup. Grip the base (not the stem) and twist it one full turn. If it rotates smoothly, it’s open. If it won’t turn, it’s still folded against the vaginal wall.
If the cup hasn’t opened, try gripping the base and gently rotating it, or push against one side of the vaginal wall with a finger to let air in so the cup can expand. Some people find that inserting the cup slightly, letting it pop open, and then pushing it the rest of the way into position works better than trying to open it after full insertion.
If It Feels Uncomfortable
You shouldn’t feel the cup once it’s properly placed. If you feel pressure or poking, the most common culprit is the stem. Saalt cups have a stem at the base that helps with removal, but if your cervix sits low, the stem can protrude slightly and press against sensitive tissue. You can trim the stem with clean scissors, a little at a time, until it no longer irritates you. Some people trim it completely off and use the grip rings on the base of the cup instead.
If the cup itself feels like it’s pressing uncomfortably, it may be too firm or too large for your anatomy. A feeling of needing to urinate constantly can mean the cup is pressing against the bladder wall, which sometimes happens with a firmer cup. Sizing down or trying the Saalt Soft (a more flexible version) can help. Discomfort on insertion that goes away once the cup is in place usually improves with practice as you find the fold and angle that work for your body.
Removal Basics
You can wear your Saalt cup for up to 12 hours before removing it, though heavier flow days may require emptying it more often. To remove, wash your hands, get into a comfortable position (squatting works well), and bear down slightly with your pelvic muscles to push the cup lower. Pinch the base of the cup to break the suction seal before pulling it out. Never yank the stem without breaking the seal first, as this can cause discomfort and is harder than it needs to be. Tilt the cup slightly as it comes out to keep the contents from spilling.
Empty the cup into the toilet, rinse it with water, and reinsert. At the end of your cycle, boil it again for 4 to 5 minutes before storing it in a breathable cloth bag. Avoid airtight containers, which can trap moisture and encourage bacteria growth.