Try writing the alphabet in the air ! I also used a soft rolling pin ,cut a swimming pool sausage type thing up into 12 inch lengths ! I was told to stop when the pain came and then try relaxing exercises until it went away, not always with success I must admit.In the pool try walking on tip toes and then on your heels ,also in the pool stand on a step with toes close to the edge then drop your heels or stand with your back to a wall and press your legs into the wall.Stretching exercises also help loosen up leg muscles,tendons etc