Light green spots on tampon after taking it out. sore feelings when putting it in and taking it out why?

Infection: This sounds like you may have a vaginal infection. Green spots could be a sign of an infection like a Bartholin's gland cyst. I would see a doctor so you can be checked and treated. If the vagina hurts, that can also be a sign that good bacteria of the vagina (lactobaccilli) have been replaced by another bacteria. May not be a std, but may still need to be treated. See clinic or doctor.