You train hard. You play hard. But what happens in the hour after is where most of us drop the ball.
Remember the swimmers who turned up to the 2016 Olympics covered in round marks? There's a reason cupping has been a favourite with active people ever since.
Find your sport below, plus the one mistake to avoid on game day.
First, what the research really says
We love cupping, but we'll always be straight with you. A 2018 review of studies in athletes found some small trials with encouraging results for how athletes felt, but most studies were small and the researchers said no firm recommendation could be made yet. The US National Center for Complementary and Integrative Health says much the same: more good-quality research is needed.
So think of the Pulse Cup as a lovely, relaxing part of your routine, alongside the things that matter most: sleep, food, water, a proper cool-down and rest days. It isn't a treatment for injuries, and it's not a substitute for your physio.
Why active people love the Pulse Cup
- 3-in-1: suction, warmth and a red light glow in one cup
- Hands-free: pop it on and stretch, scroll or put your feet up
- 6 gradual levels of suction and warmth, capped at a sensible maximum
- Palm-sized: fits in your gym bag, kit bag or board-bag pocket
- No oils needed: a damp cloth on your skin is all it takes
- Your own recovery ritual at home, whenever you need it, with no appointment to book
Your two routines: before and after
Pre-event prep (gentle and short)
Lots of athletes like a calm, familiar ritual before game day. Keep it light:
- Timing: the evening before is ideal, or early in your warm-up window.
- Settings: low suction, warmth on.
- Time: 2 to 3 minutes per area, just one or two areas.
- Then: your normal warm-up, like jogging, dynamic stretches and drills.
Never try anything new on comp day. Test your routine during a normal training week first, so you know how your body and skin respond (and so there are no surprise marks under your uniform).
Post-session recovery (slow and relaxing)
- Cool down first. Walk, stretch, have some water and something to eat. If you're completely wiped out, save it for later in the evening. Our manual advises against using it when you're exhausted.
- Prep your skin. A quick wipe with a damp cloth. No sunscreen or thick lotion.
- Settings: start at level 1 suction, warmth on, and build up only if it feels good.
- Time: up to 5 minutes per area, then move on.
- After: wait about 45 minutes before you shower or bathe.
Got a fresh knock, sprain, swelling or bruise? Don't use the cup on it. Health experts generally advise against heat in the first 48 to 72 hours after an injury (University of Queensland RECOVER), so see your physio or GP instead.
Find your sport
Running
Favourite areas: calves, quads, hamstrings, glutes.
After a long run or parkrun, pop the cup on your calves and quads with the warmth on while you stretch. Before a race, a short, light session on the calves the night before is plenty. Stay off the backs of your knees and inner thighs.
Gym and weightlifting
Favourite areas: quads, glutes, upper back, lats, shoulders.
Leg day and heavy pulling sessions are where the Pulse Cup shines. Pop a cup on each side of the upper back (with a 2-cup set) and relax. Keep off the spine itself.
CrossFit and HIIT
Favourite areas: shoulders, upper back, quads, glutes.
High-volume sessions hit everything, so pick two or three areas each time rather than trying to do it all. Rotate areas through the week.
AFL
Favourite areas: calves, hamstrings, quads, glutes.
All that running, jumping and kicking adds up. A post-game session on the legs is a lovely way to end the day. Avoid any knocks or corkies, and see your club physio for those.
NRL and rugby
Favourite areas: upper back, shoulders, glutes, thighs.
Contact sport means bumps and bruises, so always check your skin first and skip any bruised or swollen spots. The fleshy tops of the shoulders and upper back are great places to start.
Netball
Favourite areas: calves, quads, glutes, shoulders.
Quick stops, jumps and changes of direction work the legs hard. A short calf and quad session after your Saturday game is perfect.
Soccer
Favourite areas: calves, hamstrings, quads, glutes.
Ninety minutes of running is a lot. Focus on your legs after the game, and keep to 5 minutes per area.
Cricket
Favourite areas: shoulders, upper back, lower back (either side of the spine), thighs.
Long days in the field, bowling spells and batting stints can leave you feeling stiff. Bowlers often love the cup on the shoulder and upper back.
Tennis
Favourite areas: shoulders, upper back, forearms (fleshy part only), calves.
Serving and overheads work the shoulder hard. Pop the cup on the top and back of the shoulder, staying off the joint itself.
Swimming
Favourite areas: shoulders, upper back, lats.
Swimmers are the original cupping fans! Rinse off chlorine and dry off first, then do your shoulders and upper back with the warmth on.
Cycling
Favourite areas: quads, glutes, calves, upper back.
Long rides tighten up the legs and the upper back from that tucked position. A post-ride session while you refuel is bliss.
Surfing
Favourite areas: shoulders, upper back, lats.
Paddling is all shoulders and back. Wash off salt and sunscreen first, and skip any sunburnt skin, which is a definite no-go for cupping.
Golf
Favourite areas: upper back, lower back (either side of the spine), shoulders, glutes.
Eighteen holes of twisting and walking can leave you feeling it. A short session before your round or after the 19th hole works nicely (just not after a few drinks, as our manual says no cupping after alcohol).
Martial arts and BJJ
Favourite areas: upper back, shoulders, glutes, thighs.
Grappling is hard on the body, so check your skin for mat burn, scrapes or bruises first and skip those spots. Always clean the cup after use and change the filter regularly, especially if you share it with a training partner.
Tradies and physical jobs
Favourite areas: shoulders, upper back, lower back (either side of the spine), calves.
Ladders, lifting, kneeling and long days on your feet: tradies deserve recovery too. After work, lie back with the cup on your shoulders and the warmth on. The plug-in Pulse Cup Pro (Australia and New Zealand only) is great here, with no battery to charge, so it's always ready to go.
Everyday people
Favourite areas: shoulders, upper back, calves.
School runs, gardening, desk days, long drives, chasing toddlers. You don't need a team uniform to deserve a little recovery. Our 10-minute desk-day routine is a lovely place to start.
Safety first, every time
- Start at level 1 the first time and build up slowly.
- Maximum 5 minutes per area, and keep a timer handy.
- Stay on soft, muscly areas. Never on the front or sides of your neck, your face, chest, tummy, spine, joints, or areas with large blood vessels (like inner thighs and the backs of the knees).
- Skip broken, sunburnt or irritated skin, bruises, swelling, varicose veins and fresh injuries.
- Wait about 45 minutes before showering or bathing.
- Not for under-18s, during pregnancy, with a pacemaker or other implant, a bleeding disorder, or a heart, blood pressure or nerve condition. The full list is in your manual.
- Don't use it when you're unwell, have a fever, have been drinking, or are completely exhausted.
- Stop if you feel sharp pain, numbness or tingling, and check in with your GP or physio.
Frequently asked questions
Should I use cupping before or after training?
Both can work. Before, keep it short and light as part of your routine, and test it at training first. After, you can take your time with a slower, warmer session of up to 5 minutes per area.
How often can I use it?
A few times a week works well for most people. Rotate areas and give each spot a rest until any marks have faded.
Will I get marks?
Possibly. Round pink or red marks are common with suction and usually fade in about two days. Lower settings and shorter sessions keep them lighter, which is handy before a game or event.
Can I use it on an injury?
No. Don't use the cup on fresh injuries, swelling or bruises. See your physio or GP for anything that's injured or keeps hurting.
Find your recovery ritual
If you'd like a recovery routine you can do on the couch, in the change rooms or at home after work, have a look at The Pulse Cup. Grab a single cup, or a 2- or 4-cup set to do both sides at once (or share with a teammate). In Australia and New Zealand, there's also the plug-in Pulse Cup Pro.
We're Aussie owned and ship from Queensland, with a 30-day risk-free trial, a 1-year warranty, and free insured shipping on orders over $90.