First, only a medical doctor could legally diagnose anything, and they probably wouldn't want to do it over the internet.

Second, we generally suggest not getting obsessed or attached to finding the 'right' orthopedic medical diagnosis. If you do not have something obviously bad like avascular necrosis, broken bones, infections, or tumors, the maze of orthopedic diagnoses will often just leave you feeling more confused than empowered. It is ultimately an unproductive search as almost without fail, the prescription is rest, ice, injections, pills, or surgery.

There are no 'special' exercises that will fix each specific diagnosis.

What IS productive is starting to find what your particular patterns of tightness are and slowly working to normalize those patterns. You want to restore symmetry and function.

In essence you are saying: ""OK, I've got these pains and weird symptoms in my body...let’s start to experiment and see what helps!""

Another way of thinking about it is that you are going to start ""having a conversation"" with your body every day. As you use new exercises, you'll see how your body responds. Over time, you learn.

Play detective with your tissue work, stretching and strengthening work and see what areas feel extra dense and get to work on those areas. See where you are limited in flexibility and see what tissue work and stretching can improve that range. See which muscles have trouble firing and patiently see if you can work to wake them up. You will be surprised at what happens.

By working daily on optimizing the muscles and fascia we have found that pain goes away and ROM starts improving gradually. Also, the sources of problems started to reveal themselves due to these ""daily conversations"" you are having with your body, and you learn how to better treat your body to avoid and prevent discomfort in the first place.