of a cliniband (Get from your physio) and do exercises with that to strength up your muscles. Rachy, the pain starts in my bum and goes half way to my knee. I have had my back checked and have also got a cliniband. Physio said not to stretch too much

get around without too much pain.  Once the pain from walking had eased I got some cliniband and started exercising against the resistance - i'm sure you'll find exercises online but give me a shout if not and I'll tell you what I did.  The other thing

feet etc. You cal also use a cliniband to hook around the foot and pull in and out forwards and back. Once you can toe raise on one foot you need to progress to 2 foot jumps and hopping use a square and go forwards back and side to side plus diagonally

upward with some resistance (a cliniband round the top of the foot with the other end round a table leg while sat on the floor). Other exercises need to be done to work all the muscle groups in the leg to avoid imbalances. You really need to rest until