i've had the shot in the joint, elbow, so i sympathize completely..mine hurt the next 24 hrs...not so much, when he gave it. have you tried yoga. it sounds like the stretching would help get the "energy" out that you've built up.

i can't comment on the steroids, except that i know you get addicted to the med and it also causes liver damage. be careful. if you stop them, wean off slowly.

can you stay down for awhile? that might help...best, pat