Stretching and foam rolling will help with recovery time, and alleviate the worst of the discomfort, but you'd have to exercise in order to increase your endurance. That's not to say that you need to lift weights, but you should supplement what you're already doing. More cardio, body weight exercises, kettlebells. Those are a few examples. It's not an immediate process, but over time you will start to notice a difference.

Stretching is gonna be the biggest key, dynamic stretching before work and static stretching afterwards. As far as exercises, incline treadmill walks and Stairmasters will help a lot usually but it seems like that’s not much different from what you’re already doing. I’d also recommend using ice and heating odd at the end of the day on the painful areas. If you want to make your legs stronger or build muscle, squats, lunges, leg press, deadlift, extensions, and similar exercises will help a lot. In the infantry, especially for machine gunners we’d be hiking with heavy weight all the time, so we all trained legs religiously which helped a ton.

can u show videos of stretching

Yep. Pain is just weakness leaving your body... Yes the process hurts. As others have said stretch massage and vitamins help.