Always getting hurt and frustrated

I warm down. maybe some stretching will help you? injuries are part of exercising, but what you are doing seems gentle enough. I avoid or more likely limit my injurites becaue i listen to my body and a lot of the time that tells me when im getting a niggle, hence take approriate action to minimise things. Hydration, food, rest.

The foam rolling makes sense and is a good measure. be aware it might be more than that and you might have an injury , so listen to your body. One of the things we have at they gym are power plates and i get a good massage from those before I leave as part of my cool down. I believe its helped.

No, it's not just you. I totally get you, feel the same. It sucks. Especially when even low-impact activities mess with you. All you can do is respect what the pain is telling you and stop that activity and get help.

I have a bunch of injuries, many unrelated to each other, but some of them do appear to be caused by compensation, like one injury kicked off a bunch of others.

Ie I hurt my peroneal tendon (left foot/ankle). I have a bunch of problems with my knees, but some of the ones in my left knee are apparently related to that foot injury - I stopped engaging my left glute, because I limped and compensated for ages, which meant that my knee took all the weight when I walked. Hip problems that side, too, because the whole chain was compromised.

Maybe your right hip is related to the right foot problem? And maybe you're using your left leg in a different way now? I don't know, but a physiotherapist can help you sort it out.

Meanwhile, seriously just take it easy. Keep cycling and walking, because it's not good to atrophy, but think of those activities as keeping you functioning and not as calorie burners. Get tips on form so you don't hurt yourself further. Make sure the bike fits, your shoes are optimal, etc.

I have nothing to offer for the "it's frustrating and annoying" part. It just sucks. But however bad you feel, don't push yourself, because you can make things worse.

For calories, yeah I have a healthy appetite too and I prefer to burn cals off with activity that feels good. But I can't do that the same way either. I'm trying to rejig my diet to maximize satiety (limiting carbs, increasing fats and protein) so I can eat less without wigging out.

also, not suggesting you have this, but i have arthritis - i'm a couple of years older than you and it first showed up on x rays at your age. like it can happen.

That's a shame! (Pool issues).
I don't like days off. I absolutely have to have two a week but I definitely hit a boredom induced slump even on those! I wonder how much of it is down to the reduction in endorphin/ seratonin levels from the lack of exercise on those days? If you can't exercise, do something else that makes you happy to counter that possibility, maybe? I might try that myself!

How is your core strength and flexibility? (Glutes, abs, HIPS). A lot of lower-body problems from exercising spring from compensation for weaknesses or inflexibility in your core, in my case my hips in particular. There are some great hip mobility stretching routines, and I'm a big fan of the myrtl exercises for hips and glutes (all bodyweight stuff! no equipment required!).

As far as the pain on top of your foot goes--how are your shoes laced? How tight are they tied? Sometimes fixing that is as simple as loosening your laces or changing up the lacing pattern.

I mean, there could be a million things going on, but those are a couple of suggestions to try before sinking into despair.

Maybe you should see a specialist. I agree the foot issues can cause other problems. I got injured a few times running because I was unknowingly wearing the wrong type of shoe. Had to have physical therapy and the whole bit. I've been completely uninjured since getting custom orthotics and the correct shoes. Same with my son. He had knee, shin, and foot problems and got orthotics and had been injury free (he's run 3 half marathons and he's 14).

Yeah I'm falling apart at the seams as well. I have ME and I've always had issues with muscle soreness (I get the same sort of soreness in my muscles just being alive, as others do after a heavy weight lifting session!) and recently my knees and hips have been bothering me as well. I find support for my knees (like wrapping them) and proper stretching to be the best relief. My S.I. joints are always out of alignment, which causes my hip problems - so maybe try seeing a chiropractor or physiotherapist to see if there's anything that could be done to help? I find stretching to be the most effective for hip pain.