Foam rolling (self-myofascial release) has modest evidence for short-term mobility improvement and reduced muscle soreness. Daily use is overkill for most; 2-3 times weekly produces most of the benefit.
Where it helps most
Tight calves, IT band area, glutes, upper back. Post-workout or evening for sleep quality. 5-10 minutes per session is enough.
Don't believe the 'roll out adhesions' marketing — that's not how fascia works. The benefit is real but modest. Two sessions weekly delivers most of it.