Since you lift you will get this analogy well I think; Dynamic flexibility is to stretching what compound movements are to lifting IE static stretching is just like isolating movements like a bicep curl. Dynamic is like doing burpees or olympic lifting. Most good pros will tell you to start doing compound stuff until you get overall strength and then move onto more isolative movements when your technique and core strength are ready or you can put out your body by getting to strong is areas and lacking it where its needs to be IE core. Dynamic stretching is kinda the same. If you are tight all over then stretching one thing will be a loss because the core foundation isnt there.
Id put a small amount of money on wear and tear on the patela with those sports. I call them 'stop start' sports. You play of hard courts with lots of impact and stop very suddenly which puts a huge amount of pressure on quad to which the cumulative point is just distal to the knee cap. I bet if you have your leg out straight and move your finger around just below your knee just onto the tibia you may have a small bump kinda thing? Those sports are patela tracking 101 :(
Lacrosse balls are great! All you need to a good rolling routine is a medium squishy roller and a harder roller (maybe a PVC pipe? I make my own with an old yoga mat cut and glued to the outside of the pvc) and you'll have all based covered. The trick to effective rolling is being gentle and slowish. This doesnt mean it wont hurt a little but there is a difference between rolling slowly and getting deep in and its kinda a good pain verses rolling fast and hard and causing inflammation and DEATH. If you roll fast and hard (generally a male mind set :P) you, for lack of better wording, kinda trick your muscles into thinking that A. they are under so much pressure they might tear or B. they're being stretched so far the ligaments and joint could be in danger so they will contract and tighten in protection. If you roll slowly and breath and relax this will promote the muscles to relax into the rolling and allow the fibres to break up and losen.
******** the ITB is not a muscle. It is a huge piece of connective tissue, the very same as a tendon. It actually is a huge tendon. It is the tendon that connects to the TFL muscle. If you roll the ITB hard and/or fast you'll probably just die a painful death. ITB especially needs very very slow, very deliberate and focused rolling and you'll see huge results. It takes longer though because its not as reactive as muscle.
Again, sorry for the txt wall. I get excited about this shit and just keep going.
Dynamic stretching is a thing by its self. Its just that yoga is the very best way to do it imo because they promote good breathing as well. These bitches are GREAT to look as while doing something as annoying as yoga. Gotta make it fun right? If you do their yoga be warned they do it WAY to quick. Like 5x to quick. So I just keep a remote handy or my laptop close and pause it and continue stretching until I feel done. Or learn their routine of by heart and just do it by yourself slowly at your own pace.