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@pascalo
Update:
After the initial course of medication my first visit back at the physio wasn't exactly in joy, and I as told to back off anything but doing McKenzie exercises and knee rolls, also try and reduce the medication as much as I could.
Stupid me went into work two more days, but the third one I packed it as I was unable to sit.
The following days I spent on a yoga mat, legs up on a swiss ball, doing gentle rocking motions and the occasional extension. No sitting whatsoever.
That must've done the trick, as by the end of that week I was not having constant pinching in every movement anymore.
The physio work then progressed to include gentle TA exercises and glute stretches, also very gentle extensions. I thought swimming every night might not be a bad idea, and it indeed has made a massive difference.
I was given the green light to try walk and even try to ride my bike carefully.
Managed to ride two or three times, had to put my saddle down quite a bit.
Monday this week I was given the green more exercises. Managed to do a 2 mile run and cycle to and from work with a bit more power.
Physio now includes more TA exercises, reverse crunches, also more challenging quad, hip flexor and hamstring stretches, plus I have been told to do the foam rollers every night to loosen up my legs and glutes.
Next appointment in two weeks. If progress is good it's gonna be full on swiss ball isometrics and gym rings stuff from then on.
So not too bad overall, I guess, although I am still scared to pick up anything heavier than a bottle of milk.