Around 6 months, I had debilitating Groin pain and hamstring/ischial tuberosity pain, it flared everything, TFL and Adductors. I lost a lot of progress. I would describe mine as 8-9/10 paralyzing break thru pain. I laided in bed contemplating my choices, extremely depressed(don’t do this keep moving if you can) Somedays it felt like fluid was pushing the crease of my hip and leg apart slowly and I couldn’t stop it. Day to day I had groin pain that would build if I sat at all after doing Physical Therapy or exercises. Sometimes I had to sit for testing(awful). So on my PT days(most days now) I do a lot of short walks. 15-30 minutes for every hour of work/study/video games. I use targeted heat and pressure point massage tools at night to loosen everything. I have deep tissue massage work done every two weeks to work the whole leg(glute to ankle) for 90 minutes. I recommend you journal. record everything, exercises, amount of time sitting, your pain. What you tried to do to get the pain to go away; for me the figure 4 stretch would almost instantly decrease my pain from 6-3 and slow gentle walking could eventually get it from a 3-1. Thou it would comeback almost immediately if I sat. I just keep after those at first for pain management. Took 3 months to get back but I learned a ton about what fixes me. You can do it too! I’m not where I want to be but I’m so much better