Object of the game is to move more without annoying your injuries.. If this is what you can do without discomfort- try to relax.. Nutrition is 80% of the journey, make sure your meal composition is in parameters with sparks..
Enjoy exercise, I am also a retired runner too, I do what I can when I can and relax when pain raises it's ugyly head.. I found strength training also helped my aches and pains.. I did it efter consulting my doctor and chiropactor..