Cupping Therapy For Runners: Benefits, Recovery And Does It Really Work?

Cupping therapy has become increasingly popular among runners and elite athletes over the past decade. If you've watched the Olympics or major athletics championships, you've probably noticed the distinctive circular marks on the backs and shoulders of competitors. While the treatment itself may seem like a modern trend, cupping therapy has actually been used for thousands of years.

Originating in ancient Egyptian, Chinese and Middle Eastern medicine, cupping uses specially designed cups to create suction against the skin. Advocates believe it can help improve circulation, reduce muscle tension and support recovery after exercise. Although research into its effectiveness is still developing and opinions remain divided within the medical community, many runners include cupping as part of their overall recovery strategy.

What Is Cupping Therapy?

Cupping therapy involves placing specially designed cups onto the skin to create a vacuum. Rather than pushing into the muscles like a traditional massage, the suction gently lifts the skin and underlying tissues upwards.

This negative pressure is thought to increase blood flow to the treated area while stretching the surrounding fascia and connective tissue. Many runners describe the sensation as unusual rather than painful, with a feeling of tightness or pulling during the treatment. The circular marks often left behind aren't bruises in the traditional sense. They occur because small blood vessels beneath the skin respond to the suction. Depending on the intensity of treatment, these marks usually fade within a few days to two weeks.

A Treatment With A Long History

Although cupping has gained attention through modern sport, it is far from a new technique. Historical records show variations of cupping being practised across numerous cultures, including:

• Ancient Egypt

• Traditional Chinese medicine

• Korea

• Tibet

• Greece

• Parts of the Middle East

• Latin America

  
  

Over the centuries, practitioners have used different materials to create suction, including animal horns, bamboo, ceramic, glass and more recently plastic and silicone cups. Today's sports therapists generally use modern vacuum cups that allow the amount of suction to be carefully controlled throughout the treatment.

Different Types Of Cups

Several different styles of cups are used depending on the therapist's preferred technique:

Glass Cups

Traditional glass cups remain popular among many therapists. These were historically heated with a flame to create suction, although many practitioners now use safer modern alternatives.

Plastic Cups

Plastic cups are lightweight and commonly use a hand pump to create suction. This allows therapists to precisely control the pressure throughout treatment.

Silicone Cups

Flexible silicone cups are particularly useful for moving treatments where the therapist glides the cups across the muscles during a massage.

Bamboo And Wooden Cups

Some therapists who practise traditional forms of cupping still use bamboo or wooden cups, although they are less common in sports therapy.

Common Cupping Techniques

Different techniques produce slightly different effects depending on the area being treated and the reason for the session.

Dry Cupping

This is the most common approach for runners. Cups are applied to the skin and left in place for several minutes while the suction lifts the tissues beneath.

Moving Cupping

Sometimes called sliding or massage cupping, massage oil is applied before the therapist gently moves the cups across the muscles. This combines many of the benefits of massage with the decompression created by the cups.

Flash Cupping

The cups are repeatedly applied and removed over a larger area to stimulate circulation without leaving prolonged suction in one location.

Wet Cupping

Wet cupping involves making very small skin incisions before applying suction. Because it is considerably more invasive than other techniques, it is rarely used in sports therapy and is not something most recreational runners will encounter.

The glass cups; one of the most popular options

How Can Cupping Help Runners?

Many runners use cupping in exactly the same way they would schedule a sports massage, as part of a broader recovery programme.

Muscle Recovery

Long runs and hard interval sessions create muscle fatigue and tightness. Cupping aims to improve circulation around these tired muscles, helping them recover before your next training session. While scientific evidence remains mixed, many runners report feeling looser and less stiff following treatment.

Releasing Tight Fascia

The body's fascia surrounds muscles, tendons and other soft tissues. Some therapists believe lifting these tissues through suction helps improve mobility and reduce restrictions that develop through repetitive running.

Trigger Point Treatment

Trigger points are small areas of muscle tightness that can become painful during running. Rather than applying direct pressure like traditional trigger point massage, cupping lifts the surrounding tissues, which some runners find more comfortable while still helping reduce muscle tension.

Supporting Recovery After Injury

Sports therapists sometimes use cupping alongside rehabilitation programmes for certain muscle injuries. It is generally used to complement other treatments rather than replace physiotherapy or strength work. If you're recovering from an injury, always seek advice from a qualified healthcare professional before trying any new treatment.

Can Cupping Improve Lymphatic Drainage?

Some therapists use cupping techniques to encourage lymphatic drainage.

The lymphatic system helps remove waste products and excess fluid from the body. By gently stretching the tissues rather than compressing them, cupping may assist fluid movement in some people, although more high-quality research is needed to fully understand these effects.

The Potential Benefits Of Cupping Therapy

People who regularly use cupping commonly report benefits including:

• Reduced muscle tightness.

• Improved flexibility.

• Temporary pain relief.

• Increased relaxation.

• Better recovery after demanding training sessions.

• Reduced feelings of stiffness.

• Improved sense of wellbeing.

  
  

It's important to remember that responses vary between individuals, and not every runner experiences the same results.

What Does The Research Say?

Research into cupping therapy is still evolving. Some studies suggest it may provide short-term relief for muscle pain and improve mobility in certain conditions. However, many researchers agree that larger, higher-quality studies are needed before firm conclusions can be drawn about its effectiveness for sports recovery.

For that reason, most sports medicine professionals view cupping as a complementary therapy rather than a primary treatment. It should never replace evidence-based rehabilitation, strength training or medical care when these are required.

Is Cupping Better Than Sports Massage?

Not necessarily. Sports massage works by applying pressure into the muscles, while cupping works by lifting the tissues through suction. Many therapists actually combine the two treatments during the same session.

Some runners prefer the feeling of massage, while others respond better to cupping. The best approach often depends on your personal preference, your training load and any specific issues you're trying to address.

Final Thoughts

Cupping therapy has stood the test of time, having been practised in various forms for thousands of years. Although scientific evidence is still catching up with its growing popularity in sport, many runners and elite athletes feel it plays a valuable role in their recovery routine.

Like sports massage, foam rolling and stretching, cupping is best viewed as one tool within a wider recovery strategy. Combined with sensible training, strength work, good nutrition and adequate sleep, it may help some runners stay comfortable and consistent throughout their training.

If you're curious about trying cupping therapy, book a session with a qualified sports therapist who has experience working with runners. One treatment should give you a good idea of whether it's something you'd like to include as part of your regular recovery programme.