Your picture telling us how you feel? cute. Anyway, I don't think it's as bad as you think, it's just painful. You have one big problem that is causing the pain. It's the trauma from the problem you had before that you had surgery for. The knee still had it in it and the basketball brought it out full force. I'm going to try to do this without relaxing the muscles, because that's another step.
For your knee, sit and extend your foot out in front of you. With your hands, one on either side, find the cords in the back of your knee, two on the inside two on the outside. If you have trouble finding them, pull your leg part way up and they will appear, Put your fingers on them and extend your leg again. Now pull hard up into them and hold. Time to relax, take a deep breath and exhale, and don't tense up your body including your arms, let your hands and fingers do the work. After 45 seconds slowly start to slide your foot back to you maintaining the pressure on the cords. Pull it up until it's under your chair and release the pressure and let it rest there one minute. For your lower leg, pull it up on your lap and with both hands grab the tendon in the back of your foot about even with the ball. Squeeze hard and hold on. After 45 seconds, VERY SLOWLY start to pull your toes up as far as they will go. Once there, release the pressure and hold for one minute. And, yeah, do the breathiing for that one also. If still have pain email me with details and I'll get back to you with some help.