Before every workout and before every competition, I roll my entire body - back, shoulders, lower back, glutes, quads, hammys, calves, biceps, and triceps. Then I take a pinky ball to my arm pits (lots of good stuff in there). Then I take the same pinky ball to my hip flexors (lots of good stuff in there too). Then I use a stick on my forearms (have had a few buddha like experiences when others have sticked my forearms in the past). That whole process takes about 12 to 15 minutes. Then I do about 15 minutes of yoga. Then the iron or the wood awaits.
I also roll post event training. Basically same as above. Hell, got a roller in my office right now. Might hit it when I'm done with a project.
I truly believe that rolling and all this self myofascial release stuff has not only increased the blood flow to my muscles, but has helped me recover a helluva lot better than I did in the past. I'm making more progress at near 40 than I did when I was a lot younger. That said, I know how to train better now and how to eat (which I did not when I was younger). So it's all part of the learning curve.
All the best,
Lifting heavy stuff is fun and relative......