Of course it is confusing to receive conflicting advice---and, at some point, you are going to make your own decisions about your rehab. Let's talk about common sense. Do you think it is advantageous to take pain meds so that you can bend your knee more than it wants to bend?
In reality, when you stress the knee---like bending it more that it will bend on its own---the knee reacts with More swelling--not less. Our muscles are weak after surgery and cannot support the leg. When you do a lot of weight bearing exercises, your new joint will have to bear most of the weight---which it does not want to do--and it tells you so with swelling.
Here is what I did: week one and two---laid in bed or on the couch for about 80% of the time. I had my leg iced and elevated with three pillows. At three weeks I began pt with a very well trained therapist. He had me do non weight bearing exercises at first---leg lifts, clam shells, quad sets. I also rode the bicycle. I could pedal around at three weeks with no problems. we began weight bearing exercises at week 4 and did not begin strength training until week 10-12. I skied at 5 months with no problems. My rom ?140
Now, back to you. Do you really think that doing something that causes pain to your knee all day long is the right way to go? I think you have consistently been doing too much for your poor knee. You cannot exercise yourself into rehab. First, you have to let the tissues heal, then you begin exercising very gently so that the leg can handle the exercises without swelling.
Right now, you are swollen and sore. What to do next? here is a suggestion. Take the next three days and do a lot of rest, ice and elevation with your knee. Just do gentle heel slides and quad sets, perhaps a few leg lifts---no more than 10 at a time. Rest, rest and more rest.
Then, see what happens? If your swelling is decreased at all, you have an answer to your query. We already know that the way you have chosen up to now is not working---what is the harm in trying a more gentle approach. NOT doing nothing, but doing nothing that causes pain. Being gentle with your leg and knee. non weight bearing exercises---a bike is a good thing now. I emailed all of my friends and asked if anyone had a bike they were currently using as a clothing rack, would they consider letting me borrow it for a month. I got three offers!!!