jono84-
From the brief physio I had, basically do the squeeze the pillow exercise lightly but regularly. I found that riding a bike was manageable (as long as I wasn’t putting big torque in, which would hurt around my lower abs). Once it had healed a bit after about 6-8 weeks, I tentatively started climbing again, and maybe after a month of that I started running again as I could manage it without pain. Looking at my training log, it was basically 12 weeks without running at all. I’ve been back running for about 8 weeks now.
Quite early on I played in a memorial match of football which probably put my recovery back at least a month.
From speaking to others, really try and get healed as much as possible before starting back at anything and when you do go back, go as gently as possible. Physio advised that gentle exercise would help, but big emphasis on the gentle. 5 months after doing it, I’m still trying to be pretty careful, and I’m running with trepidation still.
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Nef
Definitely sounds like adductor - similar symptoms. I couldn’t roll over in bed for months without pain.