I hate frogging, too. You can look for exactly where your stitches change, and with a darning needle, loop some contrasting yarn over a stitch at that point so you'll know where to stop. Get out some smaller dpns or a couple of smaller circs. Take your work off the dpns, and slowly pop out one stitch at a time, so that you're really taking out individual stitches and not causing any runs. You may have to hold the fabric and work at some of the stitches, especially if your yarn has any mohair. Unravel until you get to the marked stitch, and slide your smaller needles into the stitches until you've picked them up all the way around. Don't worry about direction yet.
Do you have working yarn where the boo boo started, or did you have to start a new ball of yarn at this point?
If you have working yarn, make sure you have your work oriented so that your last finished stitch is on the right. If you're starting a new ball, then your work should fall down from your needles with the knit side facing out.
Now you're ready to start knitting. Look at each stitch as you come to it. Your next stitch will be at the far right tip of your left needle. Depending on how you picked the stitches up, some may be backwards. A correct stitch will come from the back to the front, from the left to the right. The part of the stitch you're knitting into, that is the part that is closest to the right needle, should be in the front. If it's in the back, your stitch is twisted, and you should knit into the back instead of the front to correct it.
I'm not so good at explaining this!! Maybe someone else will chime in, or watch some videos on Knittinghelp.com.
Good luck!