Just so you know there is a light at the end of the tunnel. MY symptoms have settled down massively (it's take 3-4years! and I'm still not on a bike), but I even had a month of 40-50miles per week last month. They do flare up every so often but no way near as bad.

SOme things that I've found that helped:
Easy reps of single leg deadlifts every day. I also take colagen supplements 30minutes before doing it. There is some evidence for this, I'll see if I can find the links and coaches who recommend it and you can make up your own mind.

I started deadlifting heavy weights twice a week (sorta 5 sets of 6 at rpe 7), this seemed to really help until I thought it was a good idea to go big and tweaked it abit setting a PR, anyway it's settled now.

Also trying to be less aware and stressy about it was a massive thing. Going out, running and focussing on other stuff was really benificial. It being chronic it's really easy for it to be the complete focus of a run, waiting for it to hurt so be mindful of other things as well. I developed a mantra "sensation is not pain" and when it began to tweak or feel I would repeat that.

Hope that helps and if I think of anything else I'll let you kno.w