I am fascinated with the incisive analysis and prompt and effective treatment (as well as all the preventive maintenance you do). The level of diagnosis is well beyond me. Over striding with an inward rotating thigh? I have no idea if I do that, or what exactly is the source of my various maladies. Massage, PT sometimes help, but rarely lead to a cure. Rolling, stretching, strengthening - no harm in any of them, and the rolling often provides some temporary relief, but I don't know what actually causes my ailments, and it seems purely fortuitous if one of them eventually resolves, only to be replaced by another.
Charlie thanks. Occasionally I get photographic flashbacks of the moment of hurt and coupled with other intel this seems to get me to a point of relative diagnostic certainty. I also rely on other independent views, because with time my once good anatomical knowledge has faded (use it or lose it and I was never interested in becoming a surgeon anyhow:)
Key for now seems to be rebuilding strength in the glut/piriformis region with clams and bridges as well as the stretching routines.
Have had gait analysis done at regular running speeds, so I know I have good mechanics, however sprinting at full speed (for me sub 14 for 100) does change mechanics. While I still like to sprint, a little voice tells me to focus on my strength - the long sprints! Will I heed it - that is the question.
Anyhow pardon my introspection, however I appreciate your commentary above.
Clams and bridges. Worth a try. I have been pretty regular about my side planks program, which seems to have done quite a bit of good, but not quite enough.