I’m glad you’ve come to terms with the post surgery sleep cycle, you’re right, it’s better than getting mad at something we can’t control!
We all feel more comfortable at home than out somewhere. I used my cane for a long time anywhere outside my house.
I’m sorry others have unrealistic expectations for your recovery. That one is harder to accept even though we can’t do anything about that either. I’m shocked how people, some I hardly knew, voiced their opinion to me about that! Somehow we have to ignore them.
I was never able to use heat on my knee, it hurt a lot the one time I tried it, and I was about 4 months by then, so I never did it again! I was told it can cause more swelling, too.
Be very firm with your new PT. Let them know you were hurt in the past and that you will not permit that again. Remember, it’s your knee, not theirs. If you don’t like their response, don’t stay. PT can be helpful, if it’s the right PT, but it is not a requirement for this recovery.