AFL and NRL Recovery at Home: What to Do After the Final Siren

The siren sounds. There are hugs, a song in the sheds, maybe a sausage sanga on the way out.

Then you get home, sit down on the couch, and every tackle, contest and sprint from the last 80 minutes decides to check in at once.

Whether you play in the women's comp, run around in the reserves, or you're the one who washes the jumpers and hears all about it, this one is for you. Here's a simple, cosy recovery routine for after the game, the skin checks every contact-sport player should do first, and why some knocks belong with the physio, not the cup.

Footy gives a lot, and asks a lot back

Footy is in our bones. The Australian Sports Commission's AusPlay survey estimates 547,000 Australians aged 15 and over played Australian football at least once in 2025, including around 124,500 women. Another 173,000 Australians aged 15 and over played rugby league, including around 39,000 women.

It's also a tough game on the body. The Australian Institute of Health and Welfare counted about 5,400 hospital stays from Australian rules football injuries in 2024–25, with falls and contact with another person the two most common causes. For rugby (league and union combined), there were about 4,700, and the AIHW found rugby had the highest hospitalisation rate per participant of the sports it compared: nearly 1,500 per 100,000 participants, with Australian rules football just under 750.

Most Saturdays don't end in hospital, of course. They end with bumps, bruises and heavy legs. Sports Medicine Australia's rugby league fact sheet says the most common cause of injury is colliding with another player, and that bruising and strains make up around 30% of injuries. Then there's that familiar stiffness a day or two later. A review of delayed onset muscle soreness (DOMS) research notes it tends to follow unaccustomed or harder-than-usual exercise, which sounds a lot like round one, or a first game back.

First, what the research really says

We love cupping, but we'll always be straight with you. A 2018 review of cupping studies in athletes found some small trials with encouraging results for how athletes felt, but the studies were small and the researchers said no firm recommendation could be made either way. The US National Center for Complementary and Integrative Health agrees there isn't enough high-quality research yet.

Red light is being studied in sport too. A 2015 meta-analysis of small trials reported promising early results, but those studies used dedicated lasers and LED devices at specific doses, and leading researchers in the field have called for higher-quality studies. So the Pulse Cup's red light is a cosy glow that comes with the warmth, not a medical treatment.

Think of the Pulse Cup as a relaxing, feel-good part of your routine, sitting alongside the recovery basics that matter most. For routines across lots of other sports, see our guide to cupping for sport recovery. This one is all about footy.

Why footy players love the Pulse Cup

  • 3-in-1 comfort: gentle suction, soothing warmth and a red light glow, all in one cup
  • Hands-free: pop it on your calf, thigh or upper back, then put your feet up and watch the late game
  • 6 gradual levels of suction and warmth, capped at a sensible maximum, so it's a gentler choice than cranking up a high-powered device
  • Both calves or both hamstrings at once with a 2- or 4-cup set (or share with a teammate)
  • Palm-sized (about 9 cm across), so it fits in your footy bag next to the boots and mouthguard
  • No oils needed: a damp cloth on your skin is all it takes
  • Your own recovery ritual at home, with no appointment to book

The recovery basics come first

The cup is the cherry on top. These are the cake:

  • Refuel. Sports Dietitians Australia suggests including around 15 to 30 g of protein (depending on your size) in the snack or meal after exercise, along with carbohydrate to top up your fuel stores.
  • Rehydrate. The same fact sheet suggests drinking about 125 to 150% of the fluid you lost, so if you're a kilo lighter after the game, that's about 1.5 litres over the next two to four hours.
  • Cool down and stretch. Sports Medicine Australia encourages players to always warm up, stretch and cool down.
  • Go easy on the celebrations. Our manual says no cupping after alcohol, so if you're heading to the club for a few, save the cup for tomorrow.

Step one after every game: the contact-sport skin check

This is the bit that makes footy different from netball or a Sunday run. Before the cup goes anywhere, have a proper look at your skin (or ask someone to check your back for you).

Skip any area with:

  • Grazes, stud scrapes or grass and turf burns. Our manual says never use the cup on broken skin.
  • Bruises, lumps or swelling, including that tender, swollen spot from a knee in the thigh.
  • Sunburn or irritated skin from an arvo game in the sun.
  • Anything that's still sore to touch from a specific knock rather than general tiredness.

If an area passes the check, it's cup-ready. If it doesn't, leave it alone and choose another spot.

Corkies, knocks and head knocks: these go to the physio or GP

Tired legs are one thing. A knock is another.

Corked thigh. Sports Medicine Australia recommends RICER (rest, ice, compression, elevation and referral) for 48 to 72 hours, plus "No HARM": no heat, no alcohol, no running and no massage. The University of Queensland's RECOVER centre also advises against heat in the first 48 to 72 hours after an injury. Suction and warmth are exactly what a fresh cork doesn't need, so keep the cup well away.

Sprains and strains. healthdirect recommends RICE first aid for the first 24 to 72 hours, and the NHS suggests avoiding heat and massage for the first couple of days. A rolled ankle, a twinge in the hammy or a jarred shoulder is a job for your physio or GP.

Head knocks. Please take these seriously. The Australian Concussion Guidelines for Youth and Community Sport say "if in doubt, sit them out". They advise that someone with a suspected concussion shouldn't drink alcohol, drive, or be left alone at first, and set a minimum of 21 days before returning to competitive contact sport. The AFL's community concussion guidelines also put the earliest return to play at the 21st day after a concussion, with medical clearance. Sports Medicine Australia's AFL fact sheet notes senior teams can expect around one concussion per team per season, so it's worth knowing the signs. The cup never goes near your head, face or neck, and if you're feeling unwell, rest is the plan.

If something just isn't right, see your physio or GP. healthdirect also suggests seeing your doctor if muscle aches are severe or don't improve with rest.

Your after-the-siren footy recovery routine

Save this for later that evening or Sunday, once you're home, showered, fed and rested. Our manual advises against using the cup when you're completely exhausted, so if you're wiped out, leave it until tomorrow.

  1. Skin check first. Run through the checklist above and pick only clear, uninjured areas.
  2. Prep your skin. Wipe off sweat, sunscreen, liniment and any lotion with a damp cloth.
  3. Turn it down. Both the cordless Pulse Cup and the Pulse Cup Pro (plug-in) switch on at level 3 suction and heat, so press the suction button down to level 1 for your first few sessions. Leave the warmth on.
  4. Calves (up to 5 minutes each side). Lie on your tummy or prop your leg up on the couch, and pop the cup on the fleshy middle of your calf. With a 2-cup set, do both at once.
  5. Hamstrings or quads (up to 5 minutes each side). Lying on your tummy, place it on the fleshy middle of the back of your thigh, well above the back of your knee. Or sit back with it on the front or outer thigh, as long as it passed the corkie check.
  6. Upper back and shoulders (up to 5 minutes each side). Great after a day of tackling, bumping and contests. Place it on the fleshy top of the shoulder or the muscle beside your shoulder blade, staying off the joint and your spine.
  7. Glutes (optional, 3 to 5 minutes each side). If your bottom is feeling all those sprints and leads, finish here.
  8. Finish and wait about 45 minutes before your next shower or bath.

Short on time? Just do calves and upper back. Ten warm, quiet minutes is a lovely way to come down after a big game. If you have the Pulse Cup Pro (plug-in), try its soothing breathing mode for a gentle pulsing feel.

Your footy body map

Stay on the soft, muscly areas and keep clear of the rest.

  • Calves: the fleshy belly at the back of your lower leg. Keep off the Achilles tendon, the shin and the back of your knee.
  • Hamstrings: the fleshy middle of the back of your thigh. Keep off the back of your knee and the crease at the top of your thigh.
  • Quads: the front and outer thigh. Keep off the kneecap, any corkie and your inner thigh, where large blood vessels sit close to the surface.
  • Upper back and shoulders: the fleshy top of the shoulder and the muscle beside your shoulder blade. Keep off the joint, your spine, collarbone, and the front and sides of your neck.
  • Glutes: the fleshy part of your bottom. Keep off your hip bones and tailbone.

Before the game: preseason, Friday night and game day

Training nights and preseason

Try the cup after a midweek training session first, so you know how your skin and muscles respond before a big game. Preseason is a great time to build the habit.

Friday night (the night before)

If you've used the cup plenty of times before, a short, light session is lovely: 2 to 3 minutes on each calf and your upper back on a low setting with the warmth on. If you're new to it, skip it until after the game. Suction can leave round marks that usually fade in about two days (here's why they happen).

Game day

The cup is not a warm-up. Your proper on-field warm-up is what gets your body ready to play. Sports Medicine Australia's AFL fact sheet says exercise-based injury prevention programs, such as the AFL's Prep-to-Play and Footy First or rugby's Activate, can reduce lower and upper limb injuries by up to 40 to 60% when used for at least 10 minutes, twice a week, through the season. Ask your coach which one your club uses.

Finals and carnival days

Nothing new on the big day: not new boots, not a new strapping routine, and not a new recovery gadget. Playing more than one game? Focus on water, food and rest between games, and save the cup for that night or the next day.

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 backs of your knees, inner thighs, shins, tendons, joints, spine, head, face, the front or sides of your neck, chest or tummy.
  • 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. Junior and colts players should skip the cup, so this routine is just for the grown-ups.
  • Don't use it 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

How soon after footy can I use the Pulse Cup?

Do your skin check, eat, drink and rest first. Later that evening is ideal, or the next day if you're exhausted or you've been at the club.

Can I use it on a corked thigh?

No. Sports Medicine Australia recommends no heat and no massage for the first 48 to 72 hours, and a corkie is a job for your physio. Pick another area instead.

Can I use it after a head knock?

Keep the cup away from your head, face and neck at all times. If you've had a knock to the head, follow your club's concussion process, rest, and see a doctor.

How often can I use it during the season?

A few times a week suits most players. Rotate areas and rest each spot until any marks have faded.

Can my son or daughter use it after junior footy?

No. The Pulse Cup is not for anyone under 18.

Cordless or plug-in for footy players?

The cordless Pulse Cup suits your footy bag or the car ride home. Charge it after use so it's ready next time (it can't be used while charging). In Australia and New Zealand, the Pulse Cup Pro (plug-in) runs off its USB cable and a standard 5V USB wall adapter (not included), so there's no battery to think about on the couch at home.

Find your after-the-siren ritual

If you'd like a recovery routine you can do on the couch after the game, have a look at The Pulse Cup. Grab a single cup, or a 2- or 4-cup set to do both calves or both hamstrings at once (or share with a teammate). In Australia and New Zealand, there's also the Pulse Cup Pro (plug-in).

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.

Sources

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