I'm seriously losing my mind with the tracking

I can play lesser games with little issue.. Compound, Abode, Angry Birds, sometimes Ultra Wings. Up until a few days ago I played Saints and Sinners ok. There were occasional arm wig outs (which sometimes funny when talking to NPC and my arms go octopus and he's like "hey knock it off" and whips out his gun). But usually those subside after I hang in the pause menu for a beat or two. But these last few days trying to get that game running has suddenly become pure nightmare. I'm not sure what else to do.

I do have a 1060 video card, but obviously it's impossible to find any upgrades anywhere. I've played with every setting, covered things in my room to reduce reflections. I have wifi led's I've tried every color and dimness. I don't know what else to try to get the tracking to track better. I don't have the budget to go get Index controllers which also seems excessive. The main thing I can think of is maybe the carpet is too plain... but it worked a few days ago, and nothing beyond that is really any different. I cover the shades when it's light out, and my area is a pretty big space (it's sub-divided by my desk), but lighting is good.

I clear environment data every time, and re-set up each time. Is that a mistake?

Are there any utilities or programs that will help me identify what problems I need to fix?

I thought before the main issue was just Alyx.. but I thought after a month with this thing I'd have a better solution by now.. apparently I've just been stabbing in the dark. I even try positioning at different rotations and try not to turn, but every vector leads to my arms eventually flying around.

"Stab that walker!" oops can't my knife glitched through a wall/car/building and I have no idea where it went. "Take out the backpack" .. *backpack flies away*