Lets get a good discussion going. What does your warm-up routine and stretching look like?
I personally have limited time to warm-up, so foam rolling is out of the question pre or post workout.
My warmup is mostly all dynamic:
straigth leg kicks x10
high knees x10
groin stretch x5 (2 seconds each side)
seated hip flexor stretch x5 (2 seconds each)
bodyweight squats x10
band discolates x10
band external rotation x10
side raises x10
and I'm typically ready to go for a session. This takes me about 7-10 mins to complete.
In the evenings I static stretch and roll:
seated hamstring stretch
seated groin stretch
hip flexor stretch (ass against a wall, back on the ground, feet in fully squatted position, push knees out)
standing quad stretch
standing IT band stretch (straighen left leg, cross the right around in front and bend the right to stretch)
glute stretch (left leg bent and to the right in front of me, right leg full extended behind me, lean down and push chest to knee)
seated IT band stretch (left leg straight, right leg bent and crossed over right, pull knee into chest)
The stretching/foamrolling takes me about 30 minutes. I try to do it 4-5x a week.