Muscle knot in upper mid quad

[Skp4909]

I also seem to have this reoccurring once I start any sports readiness training mostly from sprinting. Getting ready for rugby season and really need to get this knot/tightness out otherwise I can't properly train/play. I'm doing a foam roller,self massage, and a bunch of stretching. Any ideas on what to add. It's quite painful. How long do these usually take to get rid off? Days,weeks,months???