How long does it last? Forever.
Got it in my right knee two + years ago.
Tried laying off for awhile, it worked. Until I started squatting again.
Went to an ortho. Of course he says, "if it hurts don't do it." Well, I like Olympic weightlifting and squatting is kinda a thing you do so, how about we fix the problem? Fucking doctors...…. So, did more direct stretches, exercises and rehab. Kept it at bay, but it was still there.
Know what finally worked for me?
1. Stretch after every session.
2. Ice when you feel like an old fucker.
3. Straighten your leg out while sitting. Yup, the 45 degree angle while sitting in an office chair caused enough tension to never let it really heel. So I stiff leg the right, or stand.
Some other things to try:
Heat - Use a heat pad then stretch
Minimize power movements, do full squatting - Sometimes it's the range of motion, doing full movements might help, or could be the opposite, stop full movements and just power.
Hamstring work - sometimes it's an imbalance, how's your hamstrings and hips?
Direct work - single leg squat at an angle, etc.
Every nagging injury I've had all came down to trial and error, dumb luck or they heeled on their own.