Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
Sounds like it is time to move to using a PVC roller.
Get it cut to whatever length you want.
You can cut a yoga mat to put around it.
Starts to get in much better than a foam roller. You need more than foam.
Identify what will have the most impact and start there.
Getting started is key.
You may have alot to work on, but you need to get started to see change.
Start chipping away at it.