I've been dealing with this hassle on and off for years. When I have the injury, it's not from adding too much mileage too soon; it just comes out of nowhere. For example, this year I ran 3 marathons, Boston, San Francisco and Edmonton, with no trouble at all (even though those last two marathons were 3 weeks apart). Then a couple of weeks ago I was doing a harmless, slow 10k after work. I showered, sat down to drink some water, and when I stood up to walk, the pain was unreal. I couldn't walk without a limp for 4 days. That was 2 weeks ago and I haven't run since then, on the advice of my PT. I had to cancel my flights and hotels for the St. George marathon.
I don't know about you, but my pain is very low, at the point of insertion. It NEVER hurts while I run, only afterward, or the worst is when I wake up in the morning. I don't know what to do, but I can't keep training year after year in fear of this happening again. I have an appt to see an "Athletic Therapist" (whatever the hell that is) next week to get a second opinion.
I very much like the idea of running lightly every other day just to keep the blood moving down there. It's not the first time I've been told this; and mostly I am getting sick of not running.