Sue suggested walking as that was not painful
and after thinking about it and looking at the torrential rain, I decided to go to the gym
so 15 minutes on the cross trainer to warm up
and then on to the treadmill - I started off walking and gradually increased the pace until it was at the 'this would be easier to jog than walk' pace and jogged for a bit then walked for a bit and so on for 30 minutes
when I went down to the changing rooms afterwards I couldn't believe how much better I felt!
and I didn't feel any pain while I was doing it - though it still feels uncomfortable when I am sitting and it is an effort to stand from sitting
I feel so much more optimistic - thanks, Sue