Foam Rolling: What It Is, When To Do It, and How To Choose the Right One
If you have spent any time in a fitness center recently, you have likely seen people rolling slowly over a cylinder of foam before or after their workout. That is foam rolling, a popular and effective recovery method that can help reduce soreness, improve mobility, and even enhance performance. At The Summit, a premier fitness center in Philadelphia with studios in Washington Square and Rittenhouse Square, foam rolling is integrated into many client programs as part of a holistic approach to movement and recovery.
What Is Foam Rolling?
Foam rolling is a type of self-myofascial release. It involves applying gentle pressure to muscles and connective tissue using a cylindrical foam roller. This helps break up adhesions, increase circulation, and promote recovery. Think of it as a do-it-yourself deep tissue massage that can improve how you move and feel both inside and outside the gym.
What Are the Benefits of Foam Rolling Before Working Out?
It Loosens Up the Muscles
Before working out, your muscles are usually stiff from sitting, sleeping, or normal day-to-day activities. Foam rolling helps warm them up by increasing blood flow and stimulating your nervous system. In a way, it’s like giving your muscles a quick wake-up call. The rolling action massages the fascia (that connective tissue around your muscles), helping to release tight spots and knots. This leads to muscles that aren’t stiff or bound up when it’s time to dive into your workout.
It Improves Your Range of Motion
It’s normal to sometimes feel as though your body is fighting against you when you work out. However, it’s not something that you have to endure. With foam rolling, you can change that. By easing up tight areas, especially in spots like your quads, hamstrings, or upper back, you’ll likely notice an improvement in how far and smoothly you can move. With better range of motion, your workouts instantly become more effective – and safer – too.
What Are the Benefits of Foam Rolling After Working Out?
Say Goodbye to Muscle Soreness
Do you dread that soreness that hits a day or two after a tough session at the gym? Foam rolling can help take the edge off that post-workout stiffness by increasing blood flow to your muscles and helping flush out metabolic waste. It breaks up knots and tight spots, which helps your body recover faster and more comfortably.
Speed Up Recovery Time
After an intense workout, your muscles go to work right away in repairing themselves. Foam rolling supports that process by encouraging circulation, which delivers nutrients and oxygen right to the areas that need healing. The result is that you’re less likely to feel sluggish or tight during your next session, and more likely to bounce back stronger.
When Should You Foam Roll?
Foam rolling can be effective both before and after your workout. At The Summit, our personal trainers often recommend foam rolling during warmups to prime the body for movement and again afterward to speed up the recovery process.
If you are feeling stiff from sitting at a desk all day or tight from a previous workout, foam rolling is a quick and accessible way to release tension. It is also beneficial on rest days to improve circulation and maintain mobility.
What Type of Foam Roller Should You Buy?
Foam rollers vary in density, and the one that is right for you depends on your experience level and sensitivity.
Soft foam rollers are ideal for beginners or those with high muscle sensitivity. They provide a gentler pressure and are easier to control.
Firm foam rollers are better suited for individuals who are accustomed to foam rolling and want deeper, more targeted pressure.
At The Summit, our team can help you decide which type of foam roller is appropriate based on your needs and goals. Whether you are new to fitness or have years of experience, our approach ensures your recovery tools work for you and not against you.
Foam Rolling at The Summit
At both of our Philadelphia locations in Washington Square and Rittenhouse Square, we incorporate foam rolling into many training sessions. Our trainers use it as a key part of warmups and cooldowns to ensure clients move well, recover quickly, and feel their best.
The Summit offers a high-end personal training experience that emphasizes quality, results, and personalized attention, making it the best fitness center Philadelphia has to offer.
We believe fitness is not just about the workout itself but also about what you do before and after to support your body. Foam rolling is one of the simplest tools to include in your daily routine, and our team at The Summit is here to teach you how to use it effectively.
Book a Session
Want to learn how to foam roll the right way? Come visit The Summit at our Washington Square or Rittenhouse Square locations and see why we are one of the most trusted names in personal training in Philadelphia. Our private, personalized approach goes beyond typical fitness center offerings to deliver results that last.