I use a spin bike almost daily and one part of the program is to flop my feet forward and backward and roll them left to right in order to keep the largest range of motion possible. I have progressed from using a walker to free walking but ankles and knees still get tight if I miss too many days. I used to self massage knees,shins,calves for a little relief. The Mortons Lotion helped me with burning and tender skin on the tops of my feet. IMHO the deeper pain you describe as "bone" pain could be tendon or larger muscles. Good Luck, Ken in Texas.