Wall Squats:
If your knee is not 100%, the best thing to do is to strengthen it with wall squats according to WebMD. Start by standing back against the wall with your feet shoulder-width apart. Start slowly to bend your knees, if you feel pain, stand up and take a break. If you do not feel any pain, continue to bend your knees and keep your back and pelvis against the wall. Hold this position for about 10 seconds. The goal is not to bend your knees too deeply. Repeat this exercise several times and try to maintain your position a few more seconds each time.
Heel Pumper:
Jillian Michaels, a famous American personal trainer suggests that people who have pain in the ball of their feet should do this heel pumping exercise. To begin this exercise, Jillian says to sit on the last step of a staircase and place a tennis ball under the heel of each foot. Start using your body weight to create resistance by resting your forearms on your lap. Once you've done that, start pumping your heels on the tennis balls. Do this exercise for two minutes then turn around and the tension will relax on the balls of your feet.
Wall Push:
The Chartered Society of Physiotherapy states that the wall push exercise is one of the best exercises to do for foot pain. For this exercise, start facing the wall and put both hands on the wall, make sure they are at shoulder height. Then place one foot in front of the other. The front foot should be about 30 cm from the wall. Then, bend your front knee towards the wall while keeping the right back knee.
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SOURCE: INTERNET
Great ! Thank you @samiurrehman10, I'm gonna try wall squats. It's very frustrating when you want to go back to the gym and your body is telling you "don't!". You think there is nothing you can do about it when a simple exercise can really reduce the pain.