I really screwed up my leg weightlifting. A year later if I put weight on it wrong, inside the hip I'd get a nasty "stepping on tinfoil" feeling and obviously it wasn't fixing itself.

In my search to find a fix I tried doing Limber 11 (imgur link, more info if you google it) and in 2 weeks it healed itself (I still have other issues from that injury but the internal hip pain went away):
https://imgur.com/gallery/iEsaS

This debate gets kinda messy when some people say they're "stretching" and some people imagine simple static stretches while others imagine more of a dynamic warmup.

I think one should keep in mind that studies are not "proof". It's like evidence in a criminal case, someone says they saw you at the scene of the crime, but then evidence of you in another city on 3rd party atm video comes up and they realize it wasn't you. "studies" are what was used to push anti-vacinne stuff.

"A study found that parachutes were no more effective than empty backpacks at protecting jumpers from aircraft."
https://www.npr.org/sections/health-...here-s-a-catch

With stretching I feel like it's like someone did a study on average people that showed no improvement in their healthy by removing their appendix. Well...yeah, but if your appendix is on the verge of busting that doesn't actually apply to you. I'm dubious about the benefits of static stretching but from I've learned since my injury I can see how for some people it's very beneficial, while for others it makes no difference at all.