A foam roller??
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Lots of muscles in there. Being on the same side as your hip thing may or may not be a coincidence.
I’d start with a foam roller. Maybe some seated toe raises. Or calf raises.
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I’m not sure if one of my leg stretches would get the spot, but one of my good ones for me is.
Sit down with legs stretched out in front. Cross right leg on top of left. Angle your left foot slightly inward. Reach forward and grab outside/pinky part of your left foot. You can grab with either hand. I find it a harder stretch with the left.
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Today was a kayaking trip on the Tasman Bay (I think it’s the Pacific but I was hoping it was the Tasman Sea). We kayaked for several miles, and then did a hike, which turned out to be close to 8 miles because we had to take the high tide route. They didn’t warn us that we would have to cross a stream, so my “good” shoes are pretty yucky, but it was a nice day. We are staying at a vineyard and can see the ocean from our place. The owner brought us a bottle of wine tonight, and since tomorrow is my birthday, she also brought us a bottle of champagne. I got 300% on my exercise calories today (over 1500). It may not be correct, because I did rowing since kayaking wasn’t a choice, but I did get a lot of exercise.
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@1214mom - your trip sounds amazing! A really inspiring example of fun, adventurous travel (where you need a base of good fitness!). 
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Sounds like a memorable birthday trip! 
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Esophageal Cancer - This just popped up on my MSN page this morning. About 4 years ago or so I was having trouble swallowing and my Dr referred me to a gastro Dr who said it was not uncommon for over 60 to have narrowing of the esophagus, not a concern, will do an endoscopy and stretch it a little and that will be that. During the endoscopy the gastro Dr discovered that I had Barrett’s Esophagus and biopsies showed low level dysplasia. I was referred to a specialist at another hospital to have the dysplasia tissue ablated 3 different procedures over a 1 year period. I now have an annual endoscopy to keep tabs on the Barrett’s. It’s still there but biopsies show no dysplasia. This hit home because I found out when doing my genealogy research that my grandfather (never knew him) died from esophagus cancer when he was 60. My father died at 59 from a heart attack but could have had it. All that just to lead into the article I link below - I was just plain lucky that I had a narrowing of the esophagus lead to discover the Barrett’s. I was not having any heartburn. I had previously had terrible heartburn for years and ate Rolaids/Tums like crazy, but all that went away and I thought “wow, I must be eating better as I no longer have heartburn.” Turns out that was the symptom, going from terrible heartburn to no heartburn at all because the stomach tissue growing into my esophagus (Barrett’s) was masking it. This would never have been caught had I not had that narrowing. Check your family history and be aware of heartburn/reflux changes…here again another sneaky cancer with no early precancer detection recommended until you have problems.
Cancer prevention in the esophagus could be just a pill away, doctor says: ‘Tremendous benefit’ (msn.com)
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My daughter has breast cancer at 33. Has a genetic mutation that is through my husband.
We weren’t really aware although there is tons of cancer in my husband’s family. His maternal grandmother, aunt and her daughter all passed away from female cancers. But not his mother. And she claims she tested negative. My bil claims the cousin had BCRA1 which is not the mutation my daughter has. But I digress.
Now my husband is supposed to have testing for cancers caused by his cancer gene. He had an endoscopy in January, no cancer.
Unfortunately, the first round of insurance denied the claims. Here’s hoping they get the second round of coding correct so that he will be able to have these scans every year. 
That’s the key - the scans that check for those precancers/cancers that have no early symptoms but horrible prognosis. Who knew about esophagus cancer? I sure didn’t until the endoscopy and the genealogy family research.
I am so sorry to hear about your young daughter with cancer - I pray she is able to handle whatever the treatment is they prescribe with great outcomes. And you too! Can’t imagine when it is your child going through this. 
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She’s doing well. Kicking cancers butt. Has a great job with amazing health insurance coverage so that is an important part.
Verzenio (part of her medication regimen) has been difficult but I think she’s finally feeling a bit better.
Thanks for asking, I appreciate it. 
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Gift link that I thought might be of interest to some: Quiz: Test Your Exercise I.Q. - The New York Times
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Thanks - that was fun! I learned some things - or at least some food for thought.
Not going to post a score cause this isn’t a competition right? I’m SO not competitive!
But what I was surprised at…
4, 6, 10. And I don’t know those fancy names enough to get #12 right!
I was surprised that running for 5 minutes is as good for longevity as walking for 15 minutes. I would figure the longer time of moderate exercise is better in the long run.
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Please tell me that everyone got #11. I’ve only mentioned it a 100 times here. 
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and yep, thought of you!
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Well, I was nearly perfect. I AM competitive!
But six got me … I think I got it confused with sleeping.
On the walking vs running … Back in my marathon days, those of us who were slower runners would talk about how fast runners do a marathon in two or three hours. Pffft. Try running for four or five of six!
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On the to do list for this year is to get genetic testing done for my D20 and D24. My husband’s mother developed breast cancer at 29 and died at 40. His sister developed breast cancer at 43.
My son does not have any cancer mutations so that means none of kids will either.
Could have your husband test first. He would be at higher risk for certain cancers if he has the same mutation as his mother and sister. If he doesn’t then no need for your daughter’s to be tested
We were unaware of the need to be tested as we were told that my mil did not carry the gene mutation. My husband’s other family members have chosen so far not to do any testing.
Yes, I guess I should have thought of that (doh!).
My H’s mother died in 1985, so no genetic testing. My SIL has had testing done and at the time had not identified any mutations. I did not mention above, but my H has also had cancer, though not one known to be linked to a breast cancer genetic mutation (Hodgkins Lymphoma).
In looking at the criteria for testing, my D’s meet a number of risk factors - family history + Ashkenazi heritage (though, on my side of the family where there’s been little or no cancer).
The mutation my daughter has was not identified until 1996. There are many new mutations that have been identified recently.
The process for us was to fill out a questionnaire for cancer and then the genetic counselor had us come in for an evaluation and testing. Our insurance paid for it, but the cost is minimal. Or so we were told.
My daughter needed me to be tested for her embryos. Even though I have no cancer family history. Again somehow our insurance paid for my testing also.
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