Battling piriformis syndrome for a year

I was wondering if anyone has suffered with this and has any tips, tricks, suggestions or simple recovery stories?

Like the title says, I have been fighting this for over a year now. After I quit smoking, I went crazy with running - mainly because it was the only thing that gave me dopamine. I’d never done any serious jogging or running before because of a life long knee injury - sticking to low impact cardio. I started hard running 10-12 miles a day until I broke everything. It was stupid, I regret it but at least I’m still a non smoker.

The only remaining injury from this idiocy is piriformis syndrome. I have quit running/jogging. I have been focused on low impact cardio and have been lifting weights with consistent lower body focus on hamstrings, glutes and quads. I have definitely strengthened those areas significantly since I started but am still finding that this piriformis thing will not let up. There are days when it seems relatively controlled and then days where I feel like I’m back to square one. I also stretch thoroughly and frequently.

Is this a normal amount of time to spend recovering from this? I mean, I REALLY messed myself up so I get that it’ll take time. Plus, I’m older (46f). I was just wondering if anyone has something they’ve done for relief on the bad days or something they’ve done that seemed to speed up the recovery process.