Sorry to hear you’re in pain …. But for me I have to exercise everyday when I miss I feel tight ….i know as time goes on scar tissue does make it tighter …..you can try myofascial release find someone who is trained by John barnes he was the pioneer …. They have a website you can go on find someone in your area one other thing is Graston technique…. Both of these help with scar tissue …. One other thing you may want to walk at least 1 mile a day just to keep scar tissue from building…..good luck