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I have exactly what you described, went to a doctor, they suggested physical therapy which I couldn’t afford.
Do you mind sharing some of the stretches that helped you? I’ve found a few online but they don’t ever seem to actually help it much.
Of course! They're super simple but they actually worked.
Standing at the sink, (or wherever) leg straight, lift leg backwards (keep straight). (Do a billion times, (I forget the number, 30 odd? I can look for the exact sheet I was given) but work up to a billion times slowly)
On floor, on all fours keep leg in bent position, but lift upwards (keeping knee at 90° angle) bend only at hip, till back and thigh are a straight line. Both legs. I forget how often, I'll look for the sheet, but it was a solid block of time, 10 minutes, go easy though, work within your comfort levels and work up to more.
Both those above 3x a day for a good month to 6 weeks.
This one I found super hard, walking backwards for at least 10 minutes a day. And it has to be vigorous, I was told walking around my coffee table wasn't enough. Be very careful. Do whatever you can that's safe.
I also just worked on strengthening my lower back and core, too, after I got to a place where the pain stopped and I had good muscle tone to support it.
The physio person also focused on my walking pattern, you might also be able to find some info on that online. I know tiktok isn't loved much but it is great for people sharing medical information similar to this, also. You could see what the algorithm there spits out.