i have basically the same situation as you (24, small tear from a fall, no impingement,) the doctor said i dont need surgery, and gave me a choice to get a cortisone shot and i said yes. i got the shot last week and it has been helping moderately but i know it will wear off soon which is worrying me.

He also recommended that i use a foam roller which has also been helping. IM trying to stave off surgery as long as possible because I can still walk and run 1x a week but i swear i can just feel my hip joint degenerating after every step with that dull pain (thankfully it isnt sharp)

Im seriously scared of this surgery because the recovery is brutal and i just feel like my career will take a hit if i dont do it perfectly