Also, wrt foam rollers. I think that they have become a bit of a fad and people just blindly recommend them. They are very useful if used properly. You can't move up and down on muscle tissue, without purpose, and expect it to help (not at all suggesting
you did this Bazza).
Self-myofascial release is more than just foam rollers. The best implements are much more aggressive and painful - like cricket balls/softballs/barbells/25kg weight plates. With patella tendon, foam rolling doesn't really help. Eg with the hammy, what helps is a really hard ball (lacross or cricket ball) smashed in the hammie-glute tie-in. You need to sit on it while on a chair/bench and while maintaining pressure on the ball, straighten-unstraighten the leg without sacrificing posture. Then roll laterally across the tender tissue. You also need a hard ball to make any difference to the quad tendon. Foam roller won't help that. It will only deal with trigger points in soft tissue.
Same thing goes with stretching without purpose. You need be in end range for at least 2 minutes to see any lasting difference in muscle tension. And the way you approach it also makes a difference. Grimacing/pulling pain faces actually makes stretching less effective. Distraction and maintaining diaphragmatic breathing help the muscle to relax. For some muscles, stretching doesn't do jack.