Athletic Training Services

Nakita (Niki) Baldic is Waynflete School’s athletic trainer. Niki graduated from Castleton State College (now Castleton University) with a BS in Athletic Training and a second major in Health Science. Niki has worked as an athletic trainer and Sports Medicine Specialist in central Florida prior to continuing her career in New England.

All Waynflete athletes are welcome to see the athletic trainer prior to practices and games with medical questions or concerns. Middle school and high school athletes are encouraged to seek treatment before discomfort/ injury worsens.

Athletes are welcome to see the athletic trainer for injury evaluation, rehabilitation, acute and chronic injury care, etc. Waynflete provides a certified athletic trainer during practices and games to assist with injury prevention, give immediate treatment at the time injuries occur, and to refer to physicians when needed. The sports medicine team will work with athletes, coaches and parents to prevent injuries and also to return each athlete quickly and safely to sports participation.

Athletes should arrive early for treatment before practices and games. Athletes may seek treatment Monday – Friday after 2:00 p.m. until the last athletic event of the day. Non-school-day treatment times will vary depending on practice times.

If athletes and/ or parents would like to set up a time to meet with the athletic trainer they can contact Niki Baldic at nbaldic@waynflete.org.


Athletic Training Room
Phone Number: Office: 207- 774- 7863 x1256

Physician Notes
Fax Number: 207-772- 4782

Sports Participation Requirements
Valid Physical (within two years)
IMPACT Test for contact sport athletes (Grades 9 and 11)

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 (or is suspected of having had one); please contact please contact Stacey Sevelowitz (207.774.5721, ext.1289) and Athletic Trainer Niki Baldic (207.774.5721, ext.1256) as soon as possible.

View information about health and wellness support plans.


Concussion Management

Concussions may range from mild, moderate, to severe in nature. It is important to be aware that any child/ person that has sustained a hit to the head and displays signs and/ or symptoms of concussion should be evaluated by a medical professional (preferably trained in concussion management; i.e. sports medicine physician, neurologist, etc.) - on the sidelines of an athletics field/ venue- ask for your child to be evaluated by an athletic trainer (sports medicine healthcare professional) if present. The athletic trainer will be able to evaluate your child at the time of the hit and can recommend if immediate emergency care is needed- or if it is safe to wait until the next day for a non-emergent physician evaluation to be made. You are welcome to ask any/ all questions at the time of injury and if needing further clarification to best help your child’s recovery.

School policy requires students with concussions to be seen by a physician before returning to school. Please have the physician note of academic (return-to-learn) and physical accommodations (return-to-play) faxed to: 207.772.4782. Student-athletes may not return to physical activity until being cleared by a physician and following the Return-to-Play- Concussion Protocol administered by the athletic trainer.

Fast Facts:

  • A concussion is a brain injury - all are serious; and may become serious if they are NOT treated appropriately; i.e. a child with signs or symptoms of concussion does NOT return to a game/ competition to eliminate the risk of ‘second impact syndrome’- a potentially fatal injury that occurs when an athlete sustains a second head injury before a previous head injury has completely healed as a result of swelling in the brain.
  • Most concussions occur with no loss of consciousness.
  • “When in doubt, sit them out.” – It is better to miss one game, then to risk medical complications, and in severe cases, death.
  • If concussion is suspected, do not give ibuprofen/Advil/Excedrin until cleared by a physician (it is important to know if headache and/ or signs or symptoms of concussion are worsening- if signs or symptoms of concussion do WORSEN- GO TO THE EMERGENCY ROOM- THIS MAY BE A MEDICAL EMERGENCY!)

Look for Signs and Symptoms of Concussion in your Child

You may refer to this Concussion Symptom Scale as a tool to track your child’s daily symptoms and be sure to follow the recommendations of your physician.


If your child exhibits worsening signs and/or symptoms of concussion (examples below, but are not limited to), TAKE THEM TO THE EMERGENCY ROOM IMMEDIATELY!

  • Vomiting
  • Worsening headache
  • Worsening vision
  • Los of conciousness
  • Exhibiting abnormal behavior
  • Difficulty/slurred speech


More information can be found at:

http://www.cdc.gov/TraumaticBrainInjury/factsheets

https://www.stopsportsinjuries.org/STOP/STOP/Prevent_Injuries/Concussion.aspx

https://www.nata.org/practice-patient-care/health-issues/concussion