I am 19 years old. When I was younger, in high school, I was very active and ran and did pushups daily for 3 years in a row. I progressed every so often to harder variations of oushups and ran faster. This led to me now a few years later not being able to do pullups with feeling my back and feeling pain in my shoulder black. This also led to me not being able to do squats and any leg exercise for that matter because in any leg exercise I feel it in my knees and not my quads, hamstrings, etc.
I met up with a trainer who seems experience and she told me basically all my muscles around my body are very tight including my calves, quads, glutes, chest, and the trainer almost named all my muscles. I have been trying to heal for the past five weeks with myofascia release by self massaging my muscles with both a foam roller and by hand, but it seems not to help and if it is very little. I was wondering if anybody has some other techniques.
I have tried yoga in the past as well, but it does not work because I am too tight and do not feel the right muscles stretching in yoga either. Please help. I will be glad to provide any extra information if necessary. I just want to be more mobile and flexible and be able to go back to exercising again normally. Thanks!