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Use the softest exercise surface available, and avoid running on hard surfaces like asphalt and concrete. Run on flat surfaces. Running uphill may increase the stress on the Achilles tendon and the leg itself. Wear properly fitting shoes that provide shock absorption and stability. Cool down following vigorous sports. For example, after a race, walk or walk/jog for five minutes so your pulse comes down gradually. Do warm-up stretches before activity. Stretch the Achilles tendon, hamstring, and quadriceps areas and hold the positions. Don’t bounce. Preventing Injury Don’t overdo. Do warm-up exercises not just before vigorous activities like running, but also before less vigorous ones such as golf. When jumping, land with your knees bent. Avoid twisting knees by keeping feet as flat as possible during stretches. Avoid bending knees past 90 degrees when doing half knee bends. Tips for Preventing Injury