Types of stretches can I do for my outside hip? I ran evey day on pavement in summer, now I am on my feet all day as teacher. Pain in muscle w plank

Types of stretches. I am a podiatrist, so do not treat hips, but I see a lot of patients who benefit from water exercises/swimming for muscle/joint pain in the body, especially hips. Also, if you still have pain in the hip since the summer, you might be compressing the hip joint and you would definitely benefit from seeing a sports orthopedist to rule out any other problems before starting new exercises,good luck.
Overuse of the gluts. It seems like what you need is gluteal activation exercises.When gluts are not firing Quads have a tendency to take over.Also,it is important to do core activation exercises and hamstring flexibility .