I was plagued with hip/hamstring injuries for a long time. Long road rides seemed to irritate things more than off-road rides. About 10 years ago I started a 30 min. morning routine of core strengthening focusing on back/ hips/hamstring finishing with yoga. Really made a difference in the duration of my rides. It’s something I need to do for the rest of my life if I want to keep riding.
Thats great that you were able to nip it in the bud before it become something long term like the teninopathy that I have. I’ve started a similar morning routine since this whole thing started that I’d like to continue if/when I get the stupid tendon to heal.
Reminds of of the Australian bike fitter Steve Hogg who says that bike fitting is really three sports: sleeping, structural work/stretching, and actual cycling, in that order of importance. He also said that if people did yoga every other day he would be out of a job!