Muscle tightness causing hip pain

i went to chiropractor to get my gait and alignment checked.  my chiro also does myofascial massage. i am extremely tight in gluteus medius, lateral/medial quad connected to aais (outer side of thigh), ITB (side of thigh running from hip to knee), and muscle and tendons in hams.  the worst are gluteus medius, tensor fascia latae (TFL), iliotibial band (ITB), which was same areas they found at dr visit too.  i got trigger point massage (it was very very painful) and some myofascial release.  chiro also did some traction on my hip but no adjustment (where he actually tugs the joint to pop).  i have been very scared to do anything with my operated hip and scar area but i should probably be stretching more.  i was told to ice and foam roll my quads, hams and ITB.  i'm hopeful this will fix my pain since i did feel much better after the chiro session. my feet pronate too so chiro suggested orthotics with arch support which might be causing new issues post-surgery. i think it's funny that medical dr's are happy to see normal xrays and MRIs and rarely recommend other therapies to help alleviate pain if they can't explain it.