Just to update this with a final resolution, since then I rehabbed on the treadmill, and then gradually increased time and pace on the treadmill until I could do it for 30 minutes without pain, and without lingering pain afterwards. Finally today I ran outside https://www.strava.com/activities/753975413 without any particular difficulty. I know that's slow but I was just glad to run it and 9:16 pace is faster than I targeted, so at least I now have something to build on. Thanks to all respondents.