Ever seen an Olympic swimmer or NBA player with dark circular bruises on their back and wondered what’s going on? Those aren’t injuries-they’re the result of cupping therapy, a practice athletes swear by to recover faster, move better, and stay pain-free. While it looks strange to outsiders, cupping has been used for thousands of years across cultures, from ancient Egyptian and Chinese medicine to modern locker rooms. Today, top athletes like Michael Phelps, LeBron James, and Gigi Dolin don’t just use it-they rely on it as part of their daily routine.
How Cupping Therapy Actually Works
Cupping therapy involves placing special cups on the skin and creating suction. This suction pulls the skin, muscle, and connective tissue upward, creating a gentle stretch. Unlike massage that pushes down, cupping lifts tissue apart. The suction increases blood flow to the area, loosens tight fascia, and helps flush out metabolic waste like lactic acid that builds up after intense training.
The cups are usually made of silicone, glass, or plastic. Silicone cups are popular with athletes because they can be moved across the skin in a gliding motion, while glass cups create stronger suction and are often left in place for 5 to 15 minutes. The suction isn’t painful-it feels like a deep, pulling massage. The dark marks left behind? They’re not bruises in the traditional sense. They’re areas where capillaries have gently broken under pressure, releasing stagnant blood and fluids. These marks fade in 3 to 10 days and are a sign the body is healing, not injured.
Why Athletes Choose Cupping Over Other Recovery Methods
Recovery is everything in elite sports. A 1% improvement in mobility or reduction in soreness can mean the difference between winning and losing. Athletes try everything: ice baths, compression boots, massage guns, stretching, and physical therapy. But cupping stands out because it works on multiple levels at once.
First, it targets fascia-the tough, web-like tissue that surrounds muscles. When fascia gets stuck from overuse, it pulls on muscles, limits range of motion, and causes pain. Cupping helps release these adhesions without the discomfort of deep tissue massage. A 2022 study in the Journal of Sports Rehabilitation found that athletes who used cupping after intense training showed a 22% improvement in hip flexor mobility compared to those who only stretched.
Second, it boosts circulation. After a marathon or a high-intensity game, muscles are swollen with fluid and inflammation. Cupping draws fresh, oxygen-rich blood into those areas, speeding up repair. Many runners report feeling lighter the day after cupping, even when they’re still sore.
Third, it’s fast. A full back session takes 20 minutes. No equipment, no sweat, no downtime. Athletes can get cupped before a game to loosen up, or right after to start recovery. It fits into tight schedules better than long physio sessions.
The Science Behind the Marks
One of the biggest misconceptions about cupping is that the marks mean damage. They don’t. The discoloration comes from the release of old, deoxygenated blood and cellular debris trapped in the tissue. Think of it like draining a clogged sink-the dark color is the gunk being pulled out.
Research from the University of Maryland in 2023 tracked 120 professional athletes using cupping over six months. Those who received regular sessions had 34% fewer muscle strains and 28% less reported soreness than the control group. The marks themselves were not linked to any tissue damage or long-term side effects. In fact, athletes with darker marks often reported faster recovery, suggesting the therapy was more effective in areas with higher stagnation.
The body responds to the suction by releasing anti-inflammatory chemicals like cytokines and endorphins. That’s why many athletes say they feel relaxed and even euphoric after a session-not just physically looser, but mentally calmer too.
Cupping vs. Other Recovery Tools
Let’s compare cupping to other popular recovery methods used by athletes:
| Method | Time Required | Reduces Soreness | Improves Mobility | Cost per Session |
|---|---|---|---|---|
| Cupping Therapy | 15-25 minutes | High | Very High | $40-$80 |
| Ice Baths | 10-15 minutes | Moderate | Low | $0-$10 (home) |
| Massage Gun | 20-40 minutes | Moderate | Moderate | $200+ (device) |
| Compression Boots | 30-45 minutes | High | Low | $1,000+ |
| Physical Therapy | 45-60 minutes | High | High | $75-$150 |
Cupping wins on efficiency and mobility gains. It doesn’t require expensive gear, and it works on areas that are hard to reach with a massage gun-like the upper back, shoulders, and glutes. Unlike ice baths, which numb pain, cupping actively promotes healing. And unlike physical therapy, which often requires weekly visits, athletes can do cupping daily if needed.
Who Should Try Cupping-and Who Should Avoid It
Cupping isn’t for everyone, but it’s safe for most healthy athletes. It’s especially helpful for:
- Endurance athletes (runners, cyclists, triathletes) dealing with tight quads and hamstrings
- Strength athletes (weightlifters, CrossFit competitors) with stiff upper backs and shoulders
- Team sport players (soccer, basketball, football) recovering from sudden bursts of activity
- Anyone with chronic muscle tension that doesn’t respond to stretching or foam rolling
Avoid cupping if you:
- Have blood clotting disorders or take blood thinners
- Have open wounds, burns, or severe skin conditions
- Are pregnant (especially on the lower back and abdomen)
- Have a fever or active infection
Always see a trained professional. Many massage therapists, chiropractors, and sports rehab specialists offer cupping. Don’t try it with cheap online kits-improper suction can cause burns or bruising that lasts too long.
Real Stories From the Field
One professional soccer player from Germany, who asked not to be named, started cupping after a season-ending hamstring tear. He was skeptical at first. But after two weeks of weekly sessions, his range of motion improved enough to return to training. He now gets cupped twice a week during the season. "It’s the only thing that lets me feel like myself again after a hard match," he said.
A college track coach in Texas began offering cupping to her sprinters after noticing one athlete’s performance jumped after a session. Within a month, the team’s average 100m time dropped by 0.2 seconds. That might not sound like much, but in elite sprinting, it’s the difference between first and sixth place.
Even non-athletes report benefits. A 52-year-old yoga instructor with chronic neck pain said cupping gave her relief where years of physical therapy hadn’t. "It didn’t fix me," she said, "but it gave me back the movement I thought I’d lost."
What Happens After a Session
Right after cupping, your skin will feel warm and tingly. The marks might look alarming, but they’re normal. Drink plenty of water-your body is flushing out toxins. Avoid intense exercise for 12 hours. Light walking or stretching is fine.
Most athletes report feeling looser within an hour. Full recovery benefits kick in after 24 to 48 hours. That’s why many schedule sessions the day before a big game or competition. It’s not about feeling fresh the next day-it’s about feeling ready.
Some people feel a little tired after their first session. That’s your body adjusting. It’s not a side effect-it’s a sign the therapy is working. Don’t skip your next session because you felt "drained." That’s the detox kicking in.
How to Get Started
If you’re an athlete curious about cupping, here’s how to begin:
- Find a licensed practitioner-look for massage therapists, physical therapists, or chiropractors who offer cupping as part of their services.
- Ask if they’ve worked with athletes before. Experience matters.
- Start with one session on your back or legs. Don’t go all-in on your first try.
- Track how you feel 24 and 48 hours after. Note mobility, soreness, sleep quality.
- Try it for 4 weeks. Most people see real changes by then.
You don’t need to believe in ancient medicine to benefit from cupping. You just need to be willing to try something that works-even if it looks weird.
Do cupping marks mean I’m injured?
No. Cupping marks are not bruises caused by trauma. They’re areas where small blood vessels opened under suction, releasing trapped fluids and toxins. The marks fade naturally within days and are a sign of increased circulation, not damage.
Is cupping therapy backed by science?
Yes. Multiple peer-reviewed studies, including those from the University of Maryland and the Journal of Sports Rehabilitation, show cupping improves blood flow, reduces muscle stiffness, and lowers perceived soreness in athletes. While more large-scale research is ongoing, the existing evidence supports its use as a recovery tool.
Can I do cupping at home?
You can buy silicone cupping kits online, but they’re not ideal for athletes. Home kits often don’t create enough suction or control, and improper use can cause skin irritation or burns. For best results and safety, work with a trained professional who understands muscle anatomy and sports recovery.
How often should athletes get cupped?
It depends on training load. Most elite athletes get cupped once or twice a week during competition season. Off-season or lighter training weeks, once every 10-14 days is enough. Listen to your body-if you’re sore and stiff, cupping can help. If you feel fine, skip it.
Does cupping help with performance, or just recovery?
It’s mainly a recovery tool, but better recovery leads to better performance. When muscles are loose, joints move freely, and inflammation is low, athletes train harder and longer without injury. Many report improved flexibility and power output after consistent use-not because cupping directly boosts strength, but because it removes barriers to movement.
What Comes Next
If cupping works for you, consider pairing it with other recovery practices: hydration, sleep, and mobility work. Don’t expect miracles, but do expect to feel more like yourself after a hard workout. Athletes don’t use cupping because it’s trendy. They use it because it works-reliably, consistently, and without drugs or downtime.