I hope you're feeling better today, Lyla. This whole process is quite the journey, isn't it?
I think
@Eman85 gave good advice about checking the adjustment on your walker. It's important to get it just right. At my prehab appt the pt was picky about it and even though I practiced with their walker, not mine, she wanted me to get a feel for what was the correct height. After surgery the in home pt checked my walker also. If you look on youtube, there are many videos that show how to adjust walkers, and how/how not to use them.
It seems like all those traumatized-by-surgery muscle all wake up and complain just when we think we're past all that.
Can you double ziploc some ice cubes as an extra ice pack?
Or, maybe try a heating pad for the new pain?
Your account of your day brought back just the way I felt at the time. It helped to just let the emotions rip, so I gave myself a few minutes to do just that on bad days. Afterwards, it was a lot easier to readjust and get on with the day rather than spend a lot of effort trying to hold it all in.
My suggestion for sleep is to try to keep on your normal schedule. For me, it worked to schedule my pain meds right at bedtime; I didn't always need them for pain but they made me drowsy and gave me a chance to rest. Also, I found some sleep stories on youtube that helped. I had one that I listened to over and over again. It was interesting enough to take my mind off the discomfort but was at the same time boring enough (after having 'learned' it) that I could drift off.
Hang in there, things will improve. You're in a hard part of it now, but before long you'll be past it.