I had somthing that sounds
I had somthing that sounds similar to you. It is called plica syndrome, google it as this will explain it better than I can. I could cycle but not hard, I couldnt run…walking was fine but squatting was agony.
The physio suggested stretches and movements to strengthen it but the main piece benefit came from rest. You can certainly be referred to an NHS physio but when I tried (bath/bristol area) I was told it would be a 9 week minimum wait to be seen.