Despite lower back / hip / buttocks still nowhere near "right" (can't do any stretches down LH leg at all - would probably be harmful), tried a short jog (posting Xmas cards en route). Back/LH buttock surprisingly not too bad.
Back to square one - like 3 weeks ago. Barely off the starting blocks ever these days. Back "OK" -ish; LH foot (ball of foot) a worry - it's not bruised, it just aches..... like a bruise. This flared up horribly in London last month, walking without a supportive insole in my "smart" shoes - what is wrong with this foot? It's been troubling me on & off for years. LH ball / below middle toe really.
Pathetic state of affairs - need to change hobby . / be an occasional "jogger for fitness & wellbeing".
https://www.strava.com/activities/1311271484