Hey there!

Sorry to hear you are in so much pain

I remember going through that period where I didn't want my knees to move at all, and it turned out that was making it worse. What I tell my friends and doctors: "The only thing that hurts worse than moving is not moving". If you don't move it, it'll get stiff and hurt more. Unfortunately you have to VERY SLOWLY AND CAREFULLY move even though it hurts. For most of us it seems to help to do it in water (something about different pressures? )

The thing that helped me the absolute most so far in regaining mobility and decreasing pain was kinesiology tape. It's a special kind of tape made to either help your muscles move or keep them from moving depending on how it's applied and (though no research has proven it yet) theoretically assists in directing blood flow. It is kind of a more effective second skin. Find someone who is certified in taping and try it out! There are also videos online how to do it that I can point you to but really it is much better to find someone who is certified.

Hope you feel better!!!