PT will get you to strengthen hips and legs in order to take off some of the pressure from the patellas. A question: were you doing squats and lunges in your ACL rehab?
I had actually stopped doing squats and lunges in January. I had patellar tendonitis (common for tendon harvest sites), and working through squats and lunges was making it worse -> limiting my skiing. I chose skiing. Predictably, I kind of fell off the wagon with all of my PT, although I do the foam roller or the plastic wand thing in fits and spurts.
Last week, I went back to the PT for the first time in months because I felt my knee was regressing. I would start the day unable to bend my knee while skiing, as opposed to it stiffening (hur, hur) over the course of the ski day. I got Graston on my kneecap (ow!) and some exercises to strength the glute med and quad, but I was told they're actually pretty strong - just not as strong as the other side.
I just saw the PT, and I am to continue these exercises - gently - plus foam roller on both the front and the back of my leg. She used Graston on both my kneecap and the back of my leg and kneecap, which was all extremely tight. So, more of that. I have more comfortable range of motion now than I did before the PT. But I'm only only lacking 1" of flexion in comparison to my other leg, and I have full extension. The 1" I'm missing is from pain in the knee, but I don't feel anything blocking or catching when I'm demonstrating flexion to the doc/PT.
I think the idea is that the tightness all over my leg is holding the patella too tight, resulting in increased friction. My hope is that two PT appointments a week for the next few week, plus of course my homework, will loosen it up and solve the issue. *fingers crossed*
Your story gives me hope