The pain is not terrible. In fact, if it was a bit less, I might just be ignoring it and waiting for spontaneous recovery.
Walking – pain level 0 to 3 depending on if I’m having a good day or not. Brisk walking causes more pain.
Running flat – pain level 1 to 4, mostly depending on pace. I discovered that the pain number is about equal to the miles per hour of the run.
Running uphill – less or no pain. Makes sense, less HS action needed to decelerate the run on a uphill. Gravity does most of the work. And uphill running is slower as well.
Downhill running – a bit less than running flat by factor of 1 although it would mechanically seem that it should be at least the same.
Cycling – mostly no pain although I’m not in great cycling shape right now. Use of clips does engage the HS but not enough to cause pain apparently.
Elliptical machine running – no pain. Makes sense, the elliptical does not really engage the HS as the machine controls the forward motion of the leg.
Swimming – freestyle – mostly no pain except a tiny bit on an aggressive flip-turn. Actually seems to sooth the HS problem for most of the day. I’m up to around a 75 minute swim of 3200 yards or so. Not so fast and not at a high effort level but I don’t want a shoulder or neck problem right now. I may start to do some swimming intervals to build some strength and increase cardio.