Stretch the quads and hip flexors, as well as the psoas. Strengthen your hammies and glutes (deadlift once a week, it's good for the soul), and hit the foam foller/tennis ball/lacrosse ball as hard as you can, as often as you can.

Roll the IT band, adductors, quads, hip flexors, every angle on every muscle of your calves, then break out the tennis ball and roll your feet (yes, tight muscles in the feet can mean pain the knee or hip).

Stretch often, and roll often, and see what happens. Also, don't do things that cause further pain, as one week off the bike is annoying, being sidelined for months is far worse.