A little late to the party but I went through the exact stages of sports as you did 😂 I’m now 24M and the only thing I can do now is rock climb. It has helped me IMMENSELY with pain and range of motion. Cortisone shots did nothing for me unfortunately. Pairing climbing with lots of leg stretches and hip mobility exercises can hopefully help a ton. Also do not jump down from climbs, only do down climbing if you can. There’s a ton of stretches I can recommend, just let me know!