I was schooled yesterday by my physiotherapist in about 5 different ways to use my foam roller. She told me to do it EVERY day, maybe even twice a day.
My glutes and hamstrings are okay. IT bands and calves are sore, but I can use the roller. But holy Dinah! I can barely rest anything on my quads, there's no way I can roller them today. Hopefully every other day is okay until I can ask the physiotherapist next week.
The payoff is that the knee is holding up very nicely on my runs