Yesterday I did 45 min on the elliptical. It felt fine, and my piriformis felt better. So today I tried a repeat of Saturday's 3 min walk/1.5 min RW, but this time on the treadmill instead of outside. I focused so hard on keeping good technique. It hurt though. Usually the pain would diminish by the time I finished each 1.5 min RW segment, and it didn't hurt at all on the walk segments. But now, several hours later, it's really bothering me. Just a dull ache all the time; I'm now sitting on a tennis ball to try and loosen it up.
Back to square one I guess. I have PT tomorrow.
Later today I'll go to the gym to get some cardio and to do my PT exercises.