RnR - I would be starting to ask if some massage would help, especially trigger point and deep tissue work in your glutes, tensor fascia lata (TFL) and vastus lateralis (the lateral part of the quad). You should also ask them if there is a way to tape your knee that might help, especially before exercise. Bracing is good but does not provide as strong a directional correction for the patella. So taping can be helpful and it's a really easy tape job to do that they should be able to teach you.
As for when to get back to sport, they are probably waiting to see how the first 3 weeks of treatment goes. If you're still sore from the PT exercises, it's likely too early to talk about returning to riding etc.
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