regarding knee i also had same issue had grade 3 tear,,that means full tear ,,, so it was also very stiff,, but my doc let me rest on bed and he put all his weight in my knee it was very painfull but enjhoying as well,, and he tolld me this is hoiw it will become free and told me exercises,,,
now its full ok,,
initially i used two stretchers supports ,, then got one then left it ,, however exercise was what made it work,, now i can bend iut like normal,,however cant runn to fast on it ,,it aches,, then,, cant take much weight,, but its ok for all praticall reasons,,,
also i saw a men when i was using single stretcher when i went to tuning ,, his knee was very stiff ,, that hardly was able to rotate,,he said he didnt cared about it back then ,,now its stiff and doc says it will be so,,
anyhow this paoin will be there for about a week to 10 days but with exercises tthat u will be advised it will soon go away,,
wish u best of luck