I have no idea if the hip flexors are tight or overactive. All I can go on is the info from my current physio. What I can say is the following if it's any help (and please feel free to suggest anything you think may be of use!!)

1) thomas test is a joke on the right hand side. when I lay back originally, my right leg was actually not able to fall even to the horizontal - it was suspended by about 10 degrees. After basic hip flexor stretches it's gone to about 5 degrees below horizontal. Going any further past that is proving impossible.

2) Quad stretches can be painful (in the knee) & the leg is impossible to keep straight below body during the stretch.

3) Since I have started to release the hip flexors, that is related to the adductor strains. Before the release, cycling caused pain in sartorius & medial knee, after release, I get a chronic pull in the adductors low down into the knee.

4) Rolling IT band has massively increased flexibility in IT band test. Hip pain has stopped.

I do still have some anterior pelvic tilt, but I now have (or at least I feel I have) far less hamstring pull. It may be placebo but my back is easing up as well. I have lost the constant thigh burning that I had but still have a stiffness & vague burning in the inner thigh & top of calves. The area of the inner thighs about 10cm above the medial knee is very irritated.

I do have a very flexible back. Tight low down into the pelvis on right hand side.

Reason I made the point is that all this started with a sore right inner knee !!!!!!