You're only 13 so your bones, muscles and ligaments are much more elastic than those of us geezers. If I don't stretch, I'm guaranteed to pull a muscle or tweek a knee but for you it won't make a huge difference. I agree with Mango that you should work out-lift weights (especially with your legs), do cardio and stretch a few times a week. Start while you are young. The more you exercise and the better shape you are in, the better you will be able to perform and the quicker your body will heal after an injury.
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