I don't no if this helps but , i tried everything. Nothing worked until i got on a stationary bike.it hurts at first but i got a better stretch and build the muscle up. 5 minutes every day until i was able to ride longer. Followed by massage with Cocoa butter lotion . I massage as much as possible. I still ice and after 3 months i also use heat on my lower leg and upper thigh. Not on my knee. Once i was able to massage the scare and loosen scare tissue. Everything got better. Lots of work but I'm better the tightness around my knee is gone. It felt like i had a string tied around the joint. And i had to bend as much as i could . It actually felt like a net or something pulling apart breaking off. Well I'm at 5 months now. Still a little stiff and some swelling off and on but I'm dealing with it. Good luck