Greetings sorry about your pain. Rather than following advices given just get a physio opinion about the knee status and if possible send me your knee photos in standing both front and back. Will guide you further.
Examination before starting any exercise program is a wise choice.
Avoid sitting Cross legged.
Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.
Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
The symptoms can be due to inadequate mobilization and strengthening post surgery.
If you have a detailed exercise plan prescribed by Physio for post op rehab do it properly for few weeks.
Otherwisr consult a Physiotherapy specialized in ACL rehab
Consult a good physiotherapist in your area. You need a conditioning program. The intensity duration and frequency of the exercises matters and also don't forget you need to maintain the strength achieved through exercises.
Cardiovascular And Pulmonary Physiotherapist
5 yrs exp
Physiotherapy is needed.
Knee exercises - static quadriceps : lie flat on back and press your knee. You can use pillow and knee and press.
Lie flat and slowly flod your knee.
In sitting position : lift your leg up
You can search these exercises through Internet - static and dynamic quadriceps or isometric and isotonic exercises of knee.
Static cycle : cycling for 15 mins in 2 sessions daily.
Make it tight slowly after every week. This strengthens your muscle a lot.
Slowly practice stair climbing - few weeks after strengthening muscles.
Use ice packs for pain relief 3 to 4 times in a day ( 10 - 15 mins each time)