Foamrolling will not do any harm, so worth doing specially if you are already using it on your back. Nail your IT band, it always seems to give me the most relief for any soreness in my legs, probably cos it is so painful to roll.
Weird that is tightens up and just on one side, do you have an old injury on that side? We actually had a big chat about stretching the other week with our coach and some of the S&C MSc guys, they reckoned this article was solid. http://www.t-nation.com/free_online_art ... hing_is_bs
It is nearly exactly how we stretch and warmup, worked very well for my hamstring flexibility.