Before any of that, get on the list for reconstructive surgery. You'll likely want to lose a little weight/get in better shape in advance of the surgery and rehab.
Blown my knee out 12 years ago too, nothing but arthroscopic, and since when its given out is only when attempting high impact sports with my expensive brace not doing its job. But day to day no pain, and can run 25-30+kms without issue.
If its giving you pain day to day that you can't even swim, losing weight to relieve pressure is a stop gap, but nowhere near even a medium term solution.
At some point soon, while still youngish, I'm getting the reconstructive done to hopefully lessen the impact/duration/intensity of the arthritis scheduled to set in in 20-25 years.
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