I forgot to mention massage in the previous post.

The proper massage for tightness isn't gentle. It generally works deep against the grain of the muscles and tendons to break up adhesions. I hope others here can give you specific types.

LizaJane is on vacation, but when she returns, she's had a lot of experience with different types of massage. You might send her a personal message for when she returns, and then share with us what you decide to do.

Sorry, I know nothing about ESWT, and am looking forward to learning more.