I am icing several times a day, I use ice at night when I sleep as well and change it about every 3 hours for new ice. I am probably guilty of not elevating as much as I should but I was doing amazing before the one PT session. ROM 115, walking without my cane, driving etc...Riding my recumbent bike at home and doing exercises as well. It wasn't until one PT session where she had me do several new exercises at one session. All my other therapists only introduce 1-2 new things with what I am currently doing. That day she had me do several new things that really did me in. I'm doing most of the exercises on the website you gave (thank you for sharing). I feel I was given to much at one time (you don't run 100 miles off the bat) and it caused me to go backwards instead of continuing forwards. I plan on talking to the therapist I have on Monday about this issue.