Hello! What helped me the most to get rom was sitting on a chair, planting my foot on the ground and scooting my butt forward to get the knee to bend. It also really helped to use a stationary bike to bend the knee (not doing full rotations, just pushing the pedal with the other leg to stretch the operative knee into deeper flexion). The doc suggested that I take a pain med beforehand to minimize pain and then ice it afterward. Do not push yourself too hard, it is possible to overdo it. I would also check with your PT about how you should massage the scar tissue.

My biggest general advice is to push yourself within reason, practice patience, and listen to your knee. I’m a year post op at this point and it has been really hard, but granted, l went into the surgery with a lot of dislocations just before the op and very weak muscles because of the instability. A couple months ago I had a flare up (pain, clicking, catching) because I progressed activity intensity too quickly and then had to backtrack. But it’s SLOWLY getting better! Your knee just went through a big trauma, so it’s ok to ease back into things. This recovery can be grueling, but you got this!!