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

Non-Injured Ankle Strengthening

Complete the below exercises every other day to help strengthen the muscles surrounding the ankle. The stronger the muscles are around the joint—this will help to protect it from injury. Exercises to be completed consistently for 4 – 6 weeks for strength gains.

  • Calf raises- off stairs 3 x 10 reps
  • Seated calf raises- with weight 2 x 10 reps
  • 4- Direction (up, down, side-to side) with resistance band 2 x 10 reps
  • Single leg Balance (shoes off) with eyes open, eyes closed, on foam, foam toes down
  • Towel- Tendon Hold
  • Heel Taps
  • Monster walks/ Side-step (knees straight)
  • Clam shells

Please see athletic trainer for:

  • Injures (including injured ankles—prior to strengthening)
  • Questions or further progression in strengthening

Athletic Trainer Niki Baldic may be seen after 2:00 p.m. in the athletic training room/ fields/ gym depending on time of year. Please email nbaldic@waynflete.org.

ACL Prevention Exercises

Reduce the likelihood of ACL Tears/ Sprains

Prevention- Strong lower leg, hip, core musculature may help to prevent an ACL tear. Strength and conditioning along with proper form with sport specific movements, flexibility, agility, and understanding proper landing from a jump may help in preventing knee injury.

There are programs like Sportsmetrics and FIFA 11+ that are best completed 6 weeks, 3 days/ week for 1 – 2 hours on non-consecutive days leading up to season.

Components of Sportsmetrics include:

  1. Dynamic- Warm- Up
  2. Jump Training with progression (feet and knee hip distance apart)
  3. Strengthening of hamstrings, hips, core, lower legs
  4. Flexibility

For more information, please visit Sportsmetrics.org.


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 every other day- skip exercises on game days.

  • Soreness in muscle is okay, pain in joint is not. If any of these exercises cause joint pain, stop.
  • These exercises are meant to strengthen your knee. Best results = slow and controlled movements. It is important to complete the full set with proper technique vs. lifting heavy losing form.
  • Complete all exercises on BOTH LEGS
  • If at any time these exercises become too easy, reach out to athletic trainer or strength and conditioning coach for further strengthening progression.

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. Nordics- Hamstring with eccentric loading

  • Kneel on ground (may use yoga mat for knees). Partner holds feet on ground.
  • Lower torso in a straight line as slowly as possible until torso rests on ground.
  • Complete 3 sets of 6 reps
  • Switch partners between sets.

3. DB Lunge

  • Lunge forward with one leg making sure to keep knee directly over toes with dumbbell in each hand.
  • Complete 3 sets of 10 reps on both right and left legs.

4. Wall Sit with ball between knees

  • Sit with back against wall; knees and hips bent at 90 degrees (as if sitting in an imaginary chair).
  • Then, place a Med ball (or basketball) between knees
  • Hold this seated position for 1 – 2 minutes, complete 3 sets.

If an athlete sustains a concussion (or is suspected of having had one); 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
  • Loss of consciousness
  • 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