See the issue: September 2007

Shawn Windle, Indiana Pacers head strength coach, says tight muscles are a common problem for basketball players; and if ignored, they can lead to injury. Here, he drops some ways to keep you limber on the court.

Do

• Foam rolling for 3-5 minutes and static stretching for 5-10 minutes before and after every workout
• Foam roll tight spots for 20-30 seconds to work out knots
• Hold stretches for 10-15 seconds before workouts and 30 seconds after
• Dynamic stretching for 10 minutes immediately before workouts

Don't

• Stretch to the point of extreme pain
• Hold stretches for more than a minute
• Stretch a severely strained or torn muscle
• Start dynamic stretching with fast-paced drills; slowly increase your pace and speed
• Force new ranges of motion during your first stretch. Let them build throughout the session

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