The good Nurse and Limper are right about your chiro.
Have a look at these https://www.sixphysio.com/video
Stretching or rolling is never, ever the answer...and anything that bruises you is not a good thing.
Its sounds as if you need stability and endurance not more length and pain!
...think I'd go see a decent Physio. This should be bread and butter stuff.
If it's not physiodoable then then I would hope that your physio would send you elsewhere and not just leave you floundering...
PS don't think there's anything wrong with glut!
That's most likely the effect of the local - the steroid part of the jab can take upto 2 weeks to do its stuff.
The jab will only provide a pain free window of opportunity to allow you to rehab - its never a cure as it doesn't deal with the cause.....
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