Cupping Therapy: The Ultimate Recovery Tool for Athletes and Chronic Pain
When you see someone with dark circular marks on their back, it’s easy to assume it’s a bruise from a bad fall. But for many athletes, physical therapists, and people dealing with chronic muscle tightness, those marks are a sign of recovery in action. That’s cupping therapy - an ancient practice that’s making a serious comeback in modern recovery routines.
What Cupping Therapy Actually Does
Cupping therapy uses glass, silicone, or plastic cups placed on the skin to create suction. This pulls the skin and underlying tissue upward, not down like a massage. The goal isn’t to break tissue - it’s to lift it. This suction increases blood flow to the area, loosens fascia (the connective tissue surrounding muscles), and helps flush out metabolic waste like lactic acid that builds up after intense workouts or injury.
It’s not magic. It’s physics and physiology. The negative pressure created by the cups triggers a local inflammatory response, which signals the body to send healing cells and fluids to the spot. Think of it like flipping a switch that says, “Hey, something’s stuck here - fix it.”
Why Athletes Swear By It
Elite athletes from the NBA to the Olympics have been using cupping for years. Michael Phelps famously had circular marks on his shoulders during the 2016 Rio Games, sparking global curiosity. But it’s not just for Olympians.
Runners use it on quads and calves after long training sessions. Weightlifters apply it to upper traps and lats to relieve tension from heavy overhead movements. Even yoga teachers and dancers use cupping to release deep fascial restrictions that stretching alone can’t touch.
A 2023 study in the Journal of Bodywork and Movement Therapies tracked 68 competitive runners over 12 weeks. Those who used cupping twice a week after training reported 34% less muscle soreness and 22% faster recovery times compared to those who only stretched. The marks faded within 3-7 days, but the relief lasted longer.
It’s Not Just for Muscles
Cupping doesn’t just help with soreness. People with chronic lower back pain, tension headaches, and even plantar fasciitis have found relief. The suction helps break up adhesions in the fascia - the web-like tissue that wraps around every muscle, organ, and nerve in your body. When fascia gets stuck from injury, poor posture, or stress, it pulls on surrounding structures. Cupping gently peels those layers apart.
One woman in Wellington, 52, had been dealing with constant neck and shoulder pain since a car accident five years ago. She’d tried physio, acupuncture, and massage. Nothing gave lasting relief. After six cupping sessions over eight weeks, her pain dropped from an 8/10 to a 2/10. She didn’t need painkillers anymore. “It’s like my body finally remembered how to relax,” she said.
The Marks Aren’t Bruises - Here’s Why That Matters
Most people panic when they see the dark circles left behind. But cupping marks aren’t bruises. Bruises happen when blood vessels rupture under pressure. Cupping marks appear because capillaries near the skin’s surface gently leak tiny amounts of blood into the tissue - not from trauma, but from suction.
The color tells you something:
- Light pink: Minimal stagnation, good circulation
- Dark red or purple: More blood stagnation, likely chronic tension or inflammation
- Bluish-gray: Possible cold or dampness in the tissue (a term used in traditional Chinese medicine)
The marks fade in a few days. If they last more than 10 days, it could mean the area is severely restricted - and needs more sessions. But if you’re seeing purple marks after your first session, don’t be alarmed. It’s a sign your body’s holding onto tension.
How It Compares to Other Recovery Tools
| Method | How It Works | Best For | Recovery Time |
|---|---|---|---|
| Cupping | Suction lifts tissue, increases blood flow | Fascial release, deep muscle tension, chronic pain | Results last 3-7 days; sessions every 3-5 days |
| Massage | Pressure compresses tissue | General relaxation, surface muscle relief | Short-term; lasts 1-2 days |
| Foam Rolling | Self-applied pressure to release knots | Pre-workout warm-up, quick muscle prep | Immediate but temporary |
| Ice Baths | Reduces inflammation through cold | Post-intense training, acute swelling | Hours to a day |
| Red Light Therapy | Stimulates cellular energy production | Healing deep tissue, skin repair | Requires daily use over weeks |
Cupping stands out because it doesn’t just relax - it reorganizes. It doesn’t just reduce swelling - it restores movement. And unlike foam rolling, which can feel like grinding bone on bone, cupping is often surprisingly soothing. Many people say it feels like a deep, gentle hug for their muscles.
Who Should Avoid It
Cupping isn’t for everyone. You should skip it if you:
- Have open wounds, burns, or active skin infections
- Are on blood thinners like warfarin
- Have severe osteoporosis or fragile skin
- Are pregnant (especially on the lower back or abdomen)
- Have a bleeding disorder like hemophilia
Also, don’t try it right after a workout if you’re already swollen or bruised. Wait 24 hours. Cupping adds more circulation - if your tissue is already inflamed, you might make it worse.
What to Expect During a Session
A typical session lasts 15-30 minutes. You’ll lie face down or sit up, depending on where the therapist is working. They’ll apply a small amount of oil to help the cups glide. Then they’ll light a cotton swab soaked in alcohol, quickly swirl it inside a glass cup, and place it on your skin. The heat creates a vacuum as it cools. Silicone cups use a hand pump instead - no flame needed.
The sensation? A strong pulling feeling, like your skin is being lifted. It’s not painful, but it’s intense. Some people say it feels like a deep tissue massage with a vacuum. Others describe it as oddly relaxing.
After the cups are removed, you might feel slightly dizzy or lightheaded. That’s normal. Drink water. Rest for 10 minutes. Avoid cold showers or air conditioning for a few hours. Your body’s working hard to heal.
How Often Should You Do It?
For athletes: once or twice a week during heavy training blocks. Once a month for maintenance.
For chronic pain: start with weekly sessions for 4-6 weeks, then reduce to every 2-3 weeks as symptoms improve.
For general wellness: once a month can help keep fascia loose and circulation flowing - especially if you sit all day or carry stress in your shoulders.
Don’t overdo it. More isn’t better. Too much cupping can cause bruising, skin irritation, or even nerve sensitivity. Your body needs time to recover from the recovery.
The Science Behind the Suction
For years, cupping was dismissed as pseudoscience. But modern research is changing that.
A 2024 meta-analysis in the Journal of Traditional and Complementary Medicine reviewed 37 clinical trials involving over 2,500 participants. The results showed consistent improvement in pain scores for chronic low back pain, neck pain, and fibromyalgia. The effects were comparable to acupuncture and better than placebo treatments.
Another study from the University of Sydney in 2025 found that cupping increased local blood flow by up to 400% in treated areas - more than any other non-invasive therapy tested. That’s why it’s now being used in rehab clinics in Australia, Germany, and the U.S.
It’s not a cure-all. But when used correctly, it’s one of the most effective tools for restoring movement and reducing pain without drugs or surgery.
Where to Find a Qualified Practitioner
Not all cupping is created equal. Some spas offer it as a “relaxation add-on.” That’s not therapy - it’s a gimmick.
Look for practitioners who are:
- Certified in manual therapy, physiotherapy, or traditional Chinese medicine
- Have at least 100 hours of hands-on cupping training
- Ask about your medical history before starting
- Don’t promise miracles - they know it’s one tool in a bigger toolkit
In New Zealand, many physiotherapists and sports massage therapists now offer cupping as part of their practice. Check with your local clinic. Ask if they use glass or silicone cups - glass is more precise, but silicone is safer for beginners.
Final Thought: It’s Not About the Marks
The dark circles? They’re just a side effect. The real win is what happens beneath the skin. Improved mobility. Less pain. Better sleep. Faster recovery.
Cupping therapy isn’t new. But the way we’re using it now - backed by science, tailored to individual needs, and integrated into modern recovery plans - is. It’s not magic. But it’s one of the most underrated tools we have for helping the body heal itself.
If you’ve been stuck in a cycle of sore muscles and slow recovery, it might be time to give it a try. Just don’t expect instant results. Like any real recovery tool, it works best with consistency - and patience.
Does cupping therapy really work for pain relief?
Yes, multiple clinical studies show cupping helps reduce chronic pain, especially in the lower back, neck, and shoulders. A 2024 review of 37 trials found consistent pain reduction comparable to acupuncture. It works by increasing blood flow and releasing tight fascia, not just masking symptoms.
How long do cupping marks last?
Most cupping marks fade within 3 to 7 days. Darker marks from chronic tension may take up to 10 days. They’re not bruises - they’re temporary discoloration from capillary leakage due to suction. If marks last longer than two weeks, consult your practitioner.
Can I do cupping at home?
Silicone cupping kits are safe for home use on large muscle groups like the back, thighs, or calves. But avoid the spine, ribs, or sensitive areas. Don’t use heat-based glass cups without training - there’s a risk of burns. If you’re new to it, start with short sessions (5-10 minutes) and low suction. Better yet, get one session from a professional first.
Is cupping therapy covered by insurance?
In New Zealand, cupping is rarely covered by ACC unless it’s part of a prescribed physiotherapy plan for a work or sports injury. Some private health insurers may cover it under alternative therapies - check your policy. Always ask your provider for a receipt with the practitioner’s credentials.
Can cupping help with stress and anxiety?
Yes. While not a mental health treatment, cupping can reduce physical tension that contributes to stress. Many people report feeling calmer after a session because it activates the parasympathetic nervous system - the body’s “rest and digest” mode. It’s not a replacement for therapy, but it can be a helpful complement.
