Thanks for the practical advice, BBB, and for not using your night nurse voice on me 
I was coming in here to pretty much say the same thing.
I personally am more leery of trying to rehab something complex like a joint without a professional diagnosis and instructions. For something like a pulled muscle, or a known injury that flared up again, I would consider the online PT mentioned above. But IMHO joints are too complicated to hope that you’ve chosen the right PT activities for what you think might be wrong and instead could actually cause yourself further harm.
Now I also say all of that as someone with good health insurance and the ability to afford any copays, etc.
We came in at 3:00 AM, we were the only ones there. It’s not that the Dr wasn’t rushing us out, it’s that his job description doesn’t include diagnosing complex problems unless they are life threatening.
That makes my opinion of your wife’s ER doc that much worse. So he was not rushed, yet he basically said “it’s not my job to diagnose you, it’s to get you out of here”. At the very least, his bedside manner was execrable. At worst, he was a shitty or uncaring doc. At any rate, again, I’m sorry for the treatment your wife received by that doc.