I've been dealing with similar issues. Can I ask how long it took for you to start seeing results from the strengthening exercises, both just in strength and your injuries going away? It's easy to see progress in weightlifting etc, but bands or body exercises for small muscles (adductors, in my case) just always feel hard.
I had issues with pain from squatting not because my glutes were too weak but because I was not activating them properly as stabilizers, AKA dead butt syndrome. From that perspective the main importantce of bands, or bridges or whatever is to teach the body to properly use the small stabilizer muscles that can get inadventently inhibited due to injury or underuse, not get them super huge or much stronger so it really shouldn’t take long, weeks to a month I’d say.
It's hard to separate actual progress from placebo so hence hard to give a good time estimate, but I'd say 3 months in I was at my peak (I've fallen off since then and ultimately "failed" PT in terms of it helping to address my specific issues).
