Thanks. I haven't come across piriformis so I'll check it out. It's a strange thing because I have a manual job, lots of bending and lifting every day but it doesn't seem to aggravate it in the same way running does.
I do think I'm quite heavy footed when I run. I had some knee issues that got cleared up by working on my cadence. I was down near 140 which I got up to around 155 on my steady runs. It's still pretty terrible I know but I'm 196cm if that's any defence.
I think I will have to squeak in a physio trip (if/when that's allowed?). When I was rehabbing I did a lot of stretching and flexibility work, massage gun, even 3d printed a psoas stretcher but I don't think it was really solving the issue, just holding it at bay.
Rambling post, thanks for everyone elses input too