I'm going through the exact same thing, patella femoral syndrome is what I was told it's called. While there is no cure, what I've been told is to work the VMO or the inner quad. Leg lifts with toes pointed out in a V shape are supposed to work. However, my case is so bad that I really can't do much right now until everything calms down. I haven't rode my bike in over 2 weeks now!

The clicking is very annoying. Can you explain this patella strap or have a link for it? It makes since, because when my doctor squeezed my lower thigh, about 3-4 inches above my patella, it felt much better.