Hello, and welcome to the club!
Try not to be anxious about movement of that leg. In fact, anxiety will counter-act your goals.
Here is what I experienced: Because on top of my TPF I had a badly dislocated knee. The big muscle in your thigh will want to stay flexed and tight because your body will want to naturally protect that knee, causing less movement to occur.
I had to mentally visualize the muscles relaxing as I SLOWLY began to work on gentle range of motion movements. Go slow with as much fluidity in the motion as you can. Remember, this is a long race, not a sprint. If you can get into physical therapy, do it.
Heat helps loosen the muscles and joints. Ice is used for the treatment of swelling. Get used to using both.
Good luck to you!