Athletic Training Services

Rachel Aguirre is Waynflete's athletic trainer. Rachel grew up in Gorham and earned her BS in Athletic Training from the University of Southern Maine.

In the winter Rachel can be found in the Waynflete Gymnasium, and in the fall and spring she is based at the Fore River Fields. She is available from 2:00 to 7:30 p.m. daily, and can be reached at extension 1256 or her cell, 207-272-5518.

This page has been created to help students that have been recommended for rehabilitation for athletic injuries. If you think you need athletic rehabilitation, please contact Rachel.

If your athlete is injured and sees a doctor not related to the Maine Medical Sports Medicine team, a written note from that doctor must be provided to the School if the athlete has been cleared to play or is restricted.

Information and Exercises

Ankle Strengthening Stage 1

If you have sprained your ankle once, you are at a higher risk for re-injuring the same ankle unless you take the proper steps after the initial injury. These exercises will help the damaged ligaments heal and strengthen.


Ankle Strengthening Program for:

    • Exercises are to be completed 5-6 days a week. Skip exercises on game days.
    • Soreness is okay, pain is not. If any of these exercises cause pain, stop!
    • These exercises are meant to strengthen your ankle, you will get the best results if you do them slowly and take your time; it is not a race!
    • Complete all exercises on BOTH ANKLES!!!
    • If at any time these exercises become too easy, let me know, I can make them more beneficial for you.

Exercises:

    1. Heel raises: Slowly rise to your toes and back down; complete 3 sets of 10 reps
    2. Theraband exercises (directionals): With the theraband around your mid-foot move your ankle in all directions slowly; complete 3 sets of 10 reps
    3. Single leg balancing: Stand on one leg and balance; 4 sets of 30 seconds; BOTH ANKLES
    4. Single leg balancing with eyes closed: Stand on one leg and balance with your eyes closed, making sure you don’t fall into anything; 4 sets of 30 seconds; BOTH ANKLES!

Complete these exercises 5-6 days a week and after 3 weeks, come back for a new plan. If you have any questions please don’t hesitate to contact me. Either catch me at the fields or e-mail me: rlolley@waynflete.org

Ankle Strengthening Stage 2

Eventually the exercises in Stage 1 will become easy and will not provide the same physical benefits. The exercises in Stage 2 are designed to be more sport-specific and get you feeling more mobile and confident in your ankle.


Make sure to do these for both ankles! This is not a race! Complete all exercises slowly and effectively! Complete all exercises 5-6 times a week!

Exercises:

    1. Single Leg Balancing:
      • Eyes Closed 5 x 30 seconds
      • Eyes Open on Pillow 5 x 30 seconds
      • Eyes Closed on Pillow 5 x 30 seconds (If they get too easy on one pillow, add another!)
    2. Hopping (start with both legs and progress to single leg (do both legs))
      • Hop over imaginary line 4 x 45 seconds
      • Make 4 boxes on ground; hop in different directions going in all boxes 4 x 45 seconds
      • Hop left to right, stopping to balance on each foot 4 x 45 seconds
    3. Jump Rope
      • Start by landing on both feet, then only on good leg, then only on bad leg (you can alternate between the two as well) 5 minute increments

ACL Prevention Exercises

The ACL prevention exercise worksheet is based from a clinic run by Orthopedic Associates of Saco. It has been implemented with many of the winter basketball teams as a warm-up as well as preventative measure. If you would like to start an ACL prevention workout of your own, please see Rachel for a guided introduction to the exercises as many of them are not self-explanatory.


Tips:

    • Pick a buddy
    • Remember landing position
    • Quality over quantity

Exercises:

    1. Jumping Jacks - 20 reps
    2. Forward Skip - 15 yards up and back
      • Remember head stays level and arms swing high
    3. Side Shuffle -15 yards up and back
      • Feet point forward-keep upper body straight
    4. Side Run - 15 yards up and back
      • Remember just foot in front
    5. Walking Lunge - 10 yards up and back
      • Knees don’t go over toes-watch back leg
    6. Outside Leg Raise - 10 per leg
      • Remember: on your side, top foot points down, lift leg up
    7. Inside Leg Raise - 10 per leg
      • Remember: on your side, top leg crossed in front, lift bottom leg
    8. Low Pogos -15 seconds; 2 sets
      • Remember: like foot fires combined with jumping jacks; short, quick steps
    9. Squat Jump - 10 reps
      • Remember: arms swing forward

Patellar Femoral Pain Syndrome

PFPS (Patellar femoral pain syndrome) is a condition that is found in children and adolescents from about ages 10 to 16. It occurs most often in children who have grown a significant amount in a short period of time, when the muscles haven't had sufficient time to catch up to the new length of the bones. They experience pain most often in the patellar tendon below the knee cap. Other causes can be a weak VMO (inner quadriceps muscle), an imbalance between the VMO and other quad muscles, or weak hip muscles.


Exercises are to be completed 5-6 days a week. Skip exercises on game days.

    • Soreness is okay, pain is not. If any of these exercises cause pain, stop.
    • These exercises are meant to strengthen your knee, you will get the best results if you do them slowly and take your time; it is not a race
    • Complete all exercises on BOTH LEGS
    • If at any time these exercises become too easy, let me know, I can make them more beneficial for you.

Exercises:

    1. Straight leg raise
      • Sit against a wall and contract your quadriceps to raise your leg 6 inches off the ground
      • Complete 5 sets holding for 15 seconds
    2. Standing Hamstring Curls
      • Can be done with either leg weights or theraband
      • Stand in front of table, slowly flex knee towards butt through a full range of motion
      • Complete 3 sets of 10 reps
    3. Lunge
      • Lunge forward with one leg making sure to keep knee directly over toes
      • Complete 3 sets of 10 reps on BOTH LEGS
    4. Step-up
      • Using a stair ~6 inches in height, step up and down slowly
      • Complete 3 sets of 10 reps on BOTH LEGS

MCL Rehabilitation Program

The MCL (Medial Collateral Ligament) is one of the "big four" in your knee; it is a major stabilizer and when injured can affect stability, running and can cause pain. The major focus of MCL rehab is to first rest! You should be examined by a doctor, who can confirm the diagnosis. The next step is to strengthen the surrounding muscles that also have stabilizing effects on the knee.
  • Do all exercises for BOTH LEGS
  • Take your time! Go slowly!
  • Complete each exercise 5-6 times a week
  • If they start getting too easy, add more reps/sets.
  • Let me know if you have any questions

Exercises:

    1. Straight Leg Raises
      • Sitting, raise entire leg off table/floor
      • Hold for 5 seconds; 3 sets of 10
    2. Hamstring Sets
      • On your back, knees bent, activating your hamstrings, drive heel into table/floor
      • Hold for 5 seconds; 3 sets of 10
    3. Hamstring Curls Standing
      • Using resistance band, around ankle and table, curl lower leg bringing heel to butt
      • Hold for 5 seconds when heel is closest to butt; 3 sets of 10
    4. Wall Sits
      • Back straight against wall, hips and knees at 90-degree angle
      • Hold for 30 seconds, 4 reps
    5. Lunges
      • Alternating legs, front knee should NOT go past toes
      • Hip/knees in front and back should be at 90-degree angles
      • 20 reps each leg
    6. Step Downs
      • Use a step ~6 inches high, slowly lower one leg down attempting to have heel touch ground
      • 3 sets of 10 reps

If an athlete sustains a concussion on a weekend or away game, contact Athletic Trainer Rachel Aguirre as soon as possible. For more information on concussions, click here.


What is a Concussion?

A concussion is a type of traumatic brain injury, or TBI, caused by a bump, blow, or jolt to the head that can change the way your brain normally works. Concussions can also occur from a blow to the body that causes the head to move rapidly back and forth. Even a “ding,” “getting your bell rung,” or what seems to be mild bump or blow to the head can be serious.

Fast Facts:

    • A concussion is a brain injury and all are serious.
    • Most concussions occur without loss of consciousness.

What to look for:

Concentration:

      • Difficulty thinking clearly
      • Feeling slowed down
      • Difficulty concentrating
      • Difficulty remembering new information or recalling past events

Physical

      • Headache
      • Fuzzy or blurry vision
      • Balance issues
      • Nausea
      • Dizziness
      • Sensitivity to light/noise

Emotional/Mood

      • Irritability
      • Sadness
      • More emotional
      • Nervousness/anxiety
      • Sleeping more than usual
      • Sleeping less than usual
      • Trouble falling asleep

Concussion Guidelines:

    • The best thing for your child right now is rest.
    • Lots of sleep (it is not necessary to wake your child up every 2 hours at night, their brains are resting).
    • Keep them away from T.V., computers, cell phones and reading, basically anything that requires concentration or makes their symptoms worse.
    • Do not allow them to take ibuprofen/Advil/Excedrin until cleared by a physician (if their headache gets worse and they’ve taken a pain reliever, they won’t know they feel worse).
    • School policy requires students with concussions to be seen by a physician and for them to stay home from school for at least 3-5 days following a concussion.
    • Athletes may not return to physical activity until being cleared by a physician and following a return-to-play protocol administered by the athletic trainer.
    • The Maine Medical Sports Medicine Department is now affiliated with Waynflete School. Rachel has contacts to get athletes seen by a physician promptly following a concussion and this is preferred to having the athlete seen by their PCP.

IF YOUR CHILD EXHIBITS THESE SYMPTOMS TAKE THEM TO THE EMERGENCY ROOM IMMEDICATELY:

    • VOMITING
    • WORSENING HEADACHE
    • WORSENING VISION
    • LOSS OF CONSCIOUSNESS
    • EXHIBITS ABNORMAL BEHAVIOR


Information was found at http://www.cdc.gov/TraumaticBrainInjury/factsheets

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