Been dealing with this on and off for a while. Currently its pretty bad. I got new orthotics made in case they were the problem but while it seemed to improve it back big time right now. Aborted my run again this morning after 200 yards, hurts to lift my knee etc. Any options beside rest & ice. Running seems to irritate it but haven’t noticed that much with cycling. But could cycling silently be contributing to it. I rode 100 on Sat with total mileage of 300. Would any adjustment in seat height affect it. I had recently raised my seat height by about 2-3 mm which has felt good and seemed more efficient.
I had the same injury once: Very painful. Try as I might, there seemed to be no sensible option other than to rest, ice, and resign myself to the fact that some conditioning was going to slip away. Sorry I can’t offer more, but this injury seems to be one that is easy to reinjure, and rest seems to be the most sensible route to take. Perhaps it is the unwillingness to exercise this option that is the cause of you “dealing with this on and off for a while!” On the other hand, we are triathletes----
Good luck. I know how frustrating this injury can be.
My wife had a groin pull last year that took her out of running for about four months.
Try stretching, massage, ice at first but heat in a week or so. You can go for electro-therapy, ultra-sound or accupuncture. For my wife the accupuncure was the most effective but even it wasn’t a panacea.