I’m sure somebody more experienced will be along soon, but I wanted to comment as I injured my hip flexor whilst running - v painful and a long time on the IC. The advice I was given was that stretching is the way to avoid this (pre and post run). Most common stretch for this is to bend one leg and put the ankle just above the knee of your other leg, and then semi squat, easing the bent knee outwards, if that makes sense.
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