Hi Melinda,
I feel your discomfort. 8 weeks out from a total knee on the right and I have that tight, binding feeling in my knee that changes depending upon what I am doing. Also had a previous knee surgery involving my IT band and a screw that had to be removed when they did my TKR. I have 0-130 Passive ROM, 0-123 active. Adhesions in my quad, IT band, and around my patella and incision were restricting my motion. My PT has done IASTM—Graston technique—scraping to the skin using a tool, to my distal quads, IT band, and gently around my incision. Feels like gravel, causes some bruising, but seemed to be very therapeutic. I also had cupping done where the skin is suctioned into a cup, then leave it in place and you can even do some gentle exercise, remove after 5-7 minutes. It initially is red with with an indentation and later may turn into a round bruise. For me, function before aesthetics…but know you will have some marks on your body should you choose to get either of these done. Both have helped me. I posted some pics below; have my silicone tape over my incision in most of them.
I am told it just takes time … but I am wanting to get back in action. The spin bike, kicking in the lap pool, and doing the stretching with a noodle in the hot pool have definitely helped me as well.
Hoping you have a good recovery and the tightness eases up!