Week of Giving Tips for staying Healthy Jeff Lui WHEN YOUR FOOT HITS THE GROUND EVERYTHING CHANGES Reach for the Sky National Youth Sports Safety Month Females in Sports 30 Minutes For Life November at Touchstone What’s happening at Touchstone

This Holiday season of giving Touchstone would like to support……

The Athelas Institute Inc.

Athelas (www.athelasinstitute.org) is a nonprofit organization providing a variety of quality educational rehabilitative, residential and employment options for adults with development disabilities here in Howard County. They are in need of a number of items this holiday season including:
• Non-Perishable Food for their pantry
• Exercise DVD’s or VHS tapes
• Board Games
Touchstone will host a week of giving from December 16th to the 20th. Please feel free to bring in any items you wish to contribute. All items collected will be delivered to Athelas on Monday December 23rd. In advanced, Thank you for your generosity.
We wish you a happy and peaceful holiday season.

The Touchstone Team

Every accomplishment starts with the decision to try


5 Tips for Staying Healthy this Holiday Season

1: On Sunday, plan your meals for the week.

2: Schedule exercise just like a doctor’s appointment or business meeting.

3: Drink more water.

4. Start an exercise plan before the January rush.

5. Bundle up & take a walk with the family after a bid meal.

Touchstone Physical Therapy and Wellness would like to congratulate our own Jeff Lui, Patient Coordinator here at Touchstone. Jeff has been selected to represent the United States of America at the 12th World Wushu Championships, which is scheduled to be held this year from October 28 to November 6 in Kuala Lumpur, Malaysia. Jeff has worked tirelessly to achieve this accomplishment. We are so excited and proud of Jeff and wish him the best of luck. If you would like to know more about this up-coming event, please feel free to chat with Jeff when you are in the clinic
If you have no idea what Wushu is and or would like to see Jeff perform, follow the link below.

What is something that we all do every morning– Get up and start walking. Have you ever thought about the work your feet do every day?
The foot is the base of support of your entire body, which is comparatively massive in size to your feet. Your feet propel you to walk or run and they act like shock absorbers—the flexibility of the foot helps to reduce the effects of impact when the foot hits the ground. Your feet are one of the most necessary parts of the body and we mindlessly abuse them until we are injured or in pain. The average person walks approximately 2,000 miles a year—give your feet a break!
People with foot pain may have one of these conditions:
• Plantar fasciitis
• Tendinitis
• Heel Spurs
• Ankle injuries
How Can Physical Therapy Help
A physical therapist will identify what is causing your pain or injury. Using biomechanical and neuromuscular assessments, the physical therapists at Touchstone PT & Wellness will create a plan that will quickly get you back on your “feet.”
We will identify:
• Your foot type—you may have a flat foot or high arch.
• How your foot type affects the way your leg and body move.
By having this information our team can determine if you need strengthening exercises, flexibility training, improved balance, or, in some cases, orthotics or bracing. Call us today to so you can back on your FEET!

About 3 of 10 adults are affected by some degree of shoulder pain at some point in their lives. Contrary to popular belief, shoulder pain is not something you have to “live with”.

The Shoulder—A Most Amazing Joint!

This joint can make the arm throw overhand or underhand at almost 100 miles per hour, and seconds later make full circles frontward or backward. But the feats performed by this most mobile joint in the body stress the shoulder in ways that make it prone to injury.

Repetitive Motion.

It’s not just professional pitchers or Olympic swimmers that can hurt their shoulder through excessive overheard motion. Strenuous household tasks and hobbies like washing windows and gardening can also cause injury and pain.


The shoulder is the most mobile joint in the body with a wide range of movement, making it the most likely joint to be dislocated. Dislocation happens when the shoulder is forced beyond its normal range of movement.

How Can a Physical Therapist Relieve My Shoulder Pain? A physical therapist is trained to evaluate all the mechanisms that involve bones, joints and muscles. Since we are specialists in motion and pain relief, we get to the root of the problem and identify exactly what's causing the pain. We work with your doctor as a team and find the fastest way to relieve your pain and get you back to work or the physical activities you love! We understand this can be a very frustrating condition because it can affect your daily activities. We will design a customized exercise program that includes:

 Range of motion exercises – these exercises help restore mobility in your shoulder and help you overcome the inevitable joint stiffness.

 Resistance exercises – we'll teach you innovative ways to use weights or rubber tubing to provide light, progressive resistance so you get stronger and recover faster!

 Stabilization exercises – these advanced exercises will increase the stability of your shoulder muscles and help minimize the chances of re-injury.

April 2013
Touchstone Physical Therapy supports
National Youth Sports Safety Month

It is estimated that 62% of sports injuries occur during practice. These injuries may occur due to some of the following conditions
 Lack of pre-season conditioning
 Lack of, or poorly fitting safety equipment / eye protection
 Not warming up/cooling down or stretching
 Playing while injured
 Poor nutrition or hydration
 Increased Temperature
 Fatigue
Physical therapists are a great resource for prevention, evaluation and rehabilitation of athletic injuries. If you are concerned about an injury we are here to help get you back in the game!

Our Goals
 Prevention of further injury.
 Effective diagnoses and treatment.
 Return to your sport with greater strength, awareness and mobility.

Touchstone Physical Therapy and Wellness

February honors female athletes at all levels. Check out the following links
• http://www.tricolumbia.org/events/?eid=12
• http://www.striders.net/
• http://gotrcentralmd.org
Great programs to help the athlete in us get motivated and keep moving

30 Minutes for Life

If you think that you have to spend hours at the gym to be healthy- think again!
Research has shown that just 30 minutes of brisk walking each day can have enormous health benefits for you. You can get your 30 minutes of walking in a number of ways.

Our prescription for walking is:
***30 Minutes daily or 15 minutes 2x/day OR 10 minutes 3x/day***

What are the benefits?
• Daily walking of 30 minutes for 12 weeks has been shown to lower overall body weight and decrease percent body fat.
• Reduce the risk of heart Disease, stroke and type 2 Diabetes
• Reduced risk of depression among elderly adults. In elderly adults classified with major depressive disorder, a 50% reduction of the disorder occurred after 4 months of an exercise program.
How can you start a walking program?
If you’re already walking you can keep at your pace or set new goals for your fitness. If you’re just starting out on a walking program, start slow and easy. Build your stamina by walking short daily sessions of 5 minutes, gradually working your way to 30 minutes a day over several weeks.
As always we are here if you need us, just a phone call away
410 290 4480

8865 Stanford Blvd, Suite 114, Columbia MD 21045

We hope you all weathered well during the storm last week. Sandy only did a drive by instead of a sleep over. 

Touchstone Gives Back in November!

Food Drive

We are sponsoring a food drive to support Grassroots, a local crisis intervention center based in Howard County. (http://www.grassrootscrisis.org)

They are currently in need of non-perishable goods, such as canned vegetables, peanut butter, crackers, coffee, condiments, and cereal. Drop them off at Touchstone anytime!

Toys for Tots

Touchstone will be an official drop off site for Toys for Tots, a wonderful program run by the U.S. Marines Corps. Bring new, unused toys and put them in our drop box located in the office between November 26 and December 14. If you’ve already done your Christmas shopping, please feel free to drop by earlier.

Thank you for your support and we wish you a happy Fall!! Remember we are just a phone call away!

All the best,

The Touchstone Team

What’s Happening Now!
• We would like to introduce Genevieve Good-Malloy as the newest member of the Touchstone family. Genevieve is a physical therapist and will be starting Tuesday, October 16th.
• October is National Physical Therapy Month. We are always here to answer your questions.
• Back pain is a common issue—Kelly Sykes will be giving a lecture “Oh My Aching Back!” at the Johns Hopkins Applied Physics Lab in Laurel, MD.
• October is also Breast Cancer Awareness Month: Please ensure you get your regular check-up. Touchstone will raffle off a Breast Cancer Awareness basket, filled to the brim of goodies for ladies and gents. Refer a patient to Touchstone to be entered into our drawing.
Coming Soon!
• We will be collecting canned goods during the month of November to benefit Grassroots.
• Join us as we collect toys as part of the annual Toys for Tots event.

Stay Active This Fall!

We use the latest manual therapy techniques to restore mobility and function.
"You take an interest in your patients, not just about the injury or pain but their life as well. You look at the whole person which most medical workers don't do." — Susan Scala-Demby