I have finished PT after 8 weeks with rom of 118 flexion and 0 extension. Swelling and stiffness still an issue. I did go for massage and it helped a lot. But then I went shopping. Spent about 3 hours on my knee. What a mistake! Now 6 days later I am still miserable with stiffness. Feels like tight bands all around my knee cap. My knee bends but very difficult walking with a limp due to the uncomfortable feeling. Also painful at times under the knee cap. Any suggestions? I have been icing once or twice a day and elevating twice a day. I was using wintergreen essential oil and massaging with lotion, but I think it was irritating the knee.