A foam roller isn't needed, softball/tennis ball or something like that will work as well. Roll you're entire lower body from your glutes, quads, adductors, abductors, IT bands (that will hurt), calves....etc
I'm not sure where you are at but I saw some foam rollers in Target the other day if it's a matter of accessibility.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."