I don't post much at your site but I see your hip is acting up again. Both my have blown up in the past. The absolute best thing I found was back arches or butt lifts...whatever you want to call them. Even when the hip still hurt it seems to get better day by day and start to feel better as I got into the run.
Foam roller, ice (heat such as sitting on heating pad). Sorry to hear this has flared up again.