Wear whatever you feel most comfortable in, and of course if tampons make sure you use correct absorbency. Pads don't have to be bulky, active people may prefer to use period underwear instead of pads or cloth pads instead of disposable pads. If active internal options like menstrual cups can be better than tampons as they don't increase cramps or leak like tampons, plus can be worn with light flow.
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Yes, most player wear knee pads. Players can also wear braces such as ankle braces, knee braces, elbow braces. None of these, including knee pads are required. It is up to the player if he/she wants to wear these.