Hi Wendy,
I only use butter to cook with, I never put butter or any added fatty condiments on any of my food. It's a habit I developed years ago!
I've been having similar issues with a muscle in the front of the upper quad, almost groin area that I think I injured when my leg was so numb from the back injury. One stretch that helps mine is laying on your back and doing a hamstring stretch and then holding the foot or calf and moving the leg out to the side, as high as you can keep it. Left leg to left side and then focusing on keeping the leg that is down as flat to the floor as possible. Then if you move the leg to the opposite side and concentrate on keeping the shoulders flat you can get a good stretch in the glute hip area, but you have to be mindful to keep pressing the hip of the leg that you are stretching down. So left leg crosses over the body to the right, at hip height, while you are grounding the left hip, and holding the calf or foot with the right hand. Twists also get into the hip muscles, but honestly, I don't think any stretching of various parts in isolation works as well as within a practice.
Eion's magically hips might really help you if you are having tightness in the hip area. For Shiva, I always do a couple different sun salutations, then I like the standing flow one, bb flow one, lunges, and the one at the end that is called twists or something to that effect, and if I have time I add in the supine flow. That takes a good hour, MH is about 50 minutes.
If something hurts and you can't get it to stop with stretching or light movement, then you are smart to back off. It is not worth it.
Back to cleaning, my motivation is wearing thin.
Tracy