Coach Milad and Ryan ▪️Fitness and Nutrition Coach on Instagram: "That pain under your kneecap usually needs loading, not rest. 🦵 Try this routine 3x/week to fix it: 1️⃣ Isometrics (Instant Relief) Leg Ext. Hold or Spanish Squat: 3 x 45 sec. 2️⃣ Eccentrics (Rebuild Tissue) Slow Lunge: 3 x 8 reps (take 5 sec to go down). This calms the tendon and builds resilience long-term. Want the full evidence-based program? Comment LONGEVITY below for a free trial to the app! 👇"
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