A story on my discovery of Sports Massage- Alanna Harley

A couple of years ago, right before covid, I was Muay Thai training in Thailand (Thailand’s national sport) in the city Bangkok. After training & dinner, I would walk a few blocks away from the place I resided in (& near the gym) to get some body work done with Thai Massage. It wasn’t very relaxing, it was done on the floor on a blanket & there were deep stretches involved & some deep pressure with knees. Afterwards I would feel looser and relaxed. Some parts were relaxing. Especially the hand massage, which was my favorite. With all the muay thai training, twice a day, five days a week, I knew my body would be tight with all the hard repetitive movements. The massages were super affordable in Thailand so I would get one every couple of days. One day, after training, a friend who is an olympic boxer and MMA professional fighter to this day, Jennifer Chang, asked me what I was up to that evening. I told her that I was planning on getting a massage. She has been a fighter for over a decade and she is knowledgeable about recovery as an athlete. Because I was training hard the next day, and or if I were to compete, she advised me not to get deep pressure massages. She explained that athletes like us (I was still a freshly new amateur (amateur who doesn't get paid in the sport) must not confuse our muscles by lengthening them before an event because we need our fast twitch muscles to function properly and no soreness. Then I remembered what my massage therapist teacher discussed in school. At the gym, and right before a fighter goes in the ring to fight, their coaches would get them ready by massaging thai oil on them (warming oil) and vigorously massage their bodies (without deep pressure) just to increase the fighters circulation and warm up their bodies for performance and some active stretches -nothing static. Here are a few useful things to consider if you are an athlete curious or wanting a sports massage. Special concern for sprinters, dancers, gymnasts, fighters, springboard divers, etc. “The closer to a period of physical exertion the less intrusive the massage should be”. Two reasons, inflammation and neurological familiarity.

Inflammation: it is best not to reinflame or further traumatize the tissue with prematurely applied or deep pressure. It's not fun feeling sore and moving a bit slower because of that and it may also increase recovery time, adversely affecting performance. 

Neurological Familiarity: Like Jennifer was telling me, I need my fast twitch muscles to perform accurately. Deep tissue or deep pressure before an event may also cause spasms and muscle cramping. 

Benefits of sports Massage

Increase:

Circulation

Body Awareness

Relaxation

Feeling Good

Performance (Readiness and Focus)

Muscle Balance and Joint Mechanics

Flexibility and Range of Motion

Muscle Function

Training Quality

Decrease:

Hypertonicity

Post Work Soreness

Recovery Time

Cramping and Spasm

Adhesions and Scarring

Pain

Lost Training / Competition TIme

Risk of Injury

Nervousness / Performance Anxiety

Three Modalities

Pre Event

Post Event

Maintenance

-Alanna Harley

Give the gift of massage this year!

It is always so difficult to decide what gift to give a loved one. More and more folks are more interested in experiences than things. Receiving the gift of massage and relaxation is always appreciated! Any regularly priced Christmas gift card will be 10% off for the month of December. To purchase a gift card, please email or give us a call so we can schedule a time for you to pick it up or have it emailed to you. 919.322.8382 or oakcitymassagetherapy@gmail.com

Happy Thanksgiving

Happy Thanksgiving, I hope everyone has enjoyed the holiday and hopefully had some time off!

I want to say thank you to all of our wonderful clients, we are grateful that you choose Oak City Massage for your body work!

I am also so grateful for the amazing therapists we have here at Oak City. It is a pleasure to work with such skilled therapists, and it is wonderful to know all the clients at Oak City are getting a great massage no matter who they see! 

Enjoy the rest of the weekend! 

Alicia

Stretching for Pain Management

Clients often ask their massage therapist how to manage the pain and discomfort they are experiencing whether acute or chronic. One of the best things anyone can do to help with muscle tension and joint pain is to stretch. Really, taking the time to do a full body stretch would give you many of the same benefits as a full body massage. Of course, not everyone has that kind of time these days. Still most folks can find time to stretch a little bit each day. However, I do hear clients tell me that even though they are stretching daily, they are not noticing any long term benefits from this. So, let’s discuss how you can stretch so that it actually helps reduce muscle tension and joint pain. 

The key thing to remember here is that until you stop whatever activity or incorrect movement pattern is causing the discomfort in the first place, it will be extremely difficult to fully get rid of it. Another thing to keep in mind is how long and often you are stretching compared with how long you are involved in the offending activity. Often the culprit of back, shoulder and neck pain is coming from a repetitive movement or non-movement (like at a desk job) for many hours a day. Stretching for 30 seconds once per day can hardly compete with 8+ hours of sitting at a desk or standing up all day or any other repetitive movement. My suggestion is to stretch many times per day while holding each stretch for at least 45 seconds. Taking breaks often when you have to be in the same position all day can make a huge difference. It’s also helpful to be sure you are sitting at an ergonomic station. Not holding the phone between your shoulder and ear and not crossing your legs are also some changes that can make a big difference. 

Seeing a massage therapist can help with muscle and joint pain, but it’s only one piece of the “puzzle”. Taking time to stretch throughout the day to limit offending activities is really what will make the biggest change.  

If you are looking for relief from chronic or acute muscle or joint pain, email or call today to schedule a massage! 919.322.8382

Four Causes and Solutions to Low Back Pain

One of the most common complaints I hear about in my office is low back pain. Though a lot of my clients suffer from this, there can be a variety of causes. Today we are going to discuss a few of the causes I see most often (outside of structural differences, specific injury, and disc degeneration) and some solutions for them. **Please note that if you are not sure if you are injured it is important to see a Doctor before trying massage or a new exercise, so that the problem is not made worse**

Tight quads and hip flexors.

Sitting at a desk all day is a huge contributor to low back pain. The hip flexors and quads are flexed all day, making it difficult for them to fully relax when standing. This puts a forward tilt on the pelvis. The quads and hip flexors pulling the hips forward would cause the torso to lean forward, and the righting reflex is to arch the back so the upper body is upright. Arching the spine like that puts a lot of stress on the muscles and pressure on the lower vertebrae which leads to lower back pain.

What can we do about this?

Take breaks from sitting during the day. Some of my clients attempt to drink extra water during the day which causes them to get up and use the restroom more often. Another great thing to start adding to your daily routine is stretching the quads and hip flexors at least twice a day, more if possible. The hip flexors get extremely hypertonic after years of sitting and driving, getting orthopedic massage specifically focused on the hips may be necessary to help undo the tight muscles in this area. No need to cringe at the thought of psoas/iliacus massage. At Oak City Massage, we are trained to slowly work into these muscles, in fact our goal is that you would not experience any pain during this treatment, as that will increase the effectiveness tenfold.

2. Inefficient Glute Muscles

Another side effect of sitting all day is that your glute muscles stop working properly, they forget what to do. When this happens the next muscle in line, the low back starts to work overtime. This obviously leads to overworked muscles in the low back, which leads to pain.

What can we do about this?

It’s not that the glutes are weakened, they have just stopped working, or gone to sleep. We simply need to wake them up. Before going walking or exercising after work, do a few squats, lunges or resistance band side steps. These exercises can activate the glutes so they actually do their job when they are supposed to. Getting a medical massage can help with this as well. Your therapist can test your glutes and see if they are truly the problem, there are techniques to activate the glutes during the massage as well.

3. Leg Crossing

When the legs are crossed, the length of the muscles change. Sitting cross legged for long periods at a time causes one side to become chronically tight, while the other side is chronically overstretched. This type of unbalance can cause a lot of problems. When the low back is unbalanced, it can cause the hips to be cockeyed. This will change the gait pattern and cause a ripple effect all the way to the neck and down to the feet. It will also put unnecessary stress on the hip joints and knees.

What can we do about this?

First of all stop crossing your legs! Sitting with your legs straight out infront of you is ideal, you may also need a lift/stool under your feet if the chair you use is too tall to have your feet flat on the floor. Getting a massage can be very helpful in this situation. In orthopedic massage, your therapist will do a postural analysis as well as feel which side is shorter and which side has been overstretched. This is important because it will determine the work that will be done. If the two sides have different issues, you should not treat them the same.

4. Weak Core

The last big cause of low back pain we’ll go over today is a weak core. Almost all of my clients have heard that this can help their low back pain. The core includes your abdominals, obliques, lower back and goes as far down as the glutes and as high up as the mid back. These muscles hold the body upright and keep you stable while moving. If any of these muscles is weak, it causes the other muscles to overwork to the point of pain.

What can we do about this?

Strengthening the abdominals is generally the first thing people try to do. This is great, but it is also important to do core exercises that include all of the muscles, planks and bridges are two great examples. I would recommend Pilates to anyone that is trying to strengthen their core to help with low back pain, whether from a youtube channel, at home DVD or a class at a gym I have found these classes to be extremely safe and core strength based. However, it is always important to discuss this with your doctor if the pain in your low back is severe. If any exercise causes an increase in pain or doesn’t feel right, stop it immediately and try a modification or skip it all together. Getting a massage will not strengthen your core, though it will help alleviate some of the soreness from the new exercises you may try. Massage can also help by loosening the muscles that have been tight and overworked.

If you are experiencing low back pain, and feel it is caused by one of these issues, call us today to schedule your appointment! New Clients receive %20 off their first hour! 919.322.8382

Convenient to Cary, Morrisville, Apex, and Raleigh for Medical massage, Sports massage, Prenatal massage, and Relaxation massage.

Oak City Massage Therapy

Welcome Back!

We are excited to announce that Amanda will be joining our team again. Check out her bio below and email or call to set up your next appointment today! 919.322.8382

Amanda Beresic NCLMBT # 14256

Amanda became a licensed massage therapist in 2011 after attending Palm Beach Academy in Lake Park Florida.  Prior to this, she earned her bachelor’s degree in Business Administration from Slippery Rock University in 2006.   Her passion for Massage Therapy started when a physical therapist recommended massage to help with pain she was experiencing from a neck injury.  She realized that whether for pain management or relaxation, massage has so many amazing benefits. 

Amanda strongly believes in the benefits of prenatal massage.  Having two children of her own, she realizes how one of the happiest times in your life, can also be the most stressful.   Pregnancy brings on so many changes, physically and emotionally.   The mother is naturally concerned about the baby, but it’s important that she care for herself as well.   (Bonus – massage can be beneficial for the mother and the baby!)

Along with prenatal massage, Amanda also does various modalities including swedish, deep tissue and sports massage.  Her goal is to make sure your problem areas/concerns are addressed to the best of her ability.  She upholds the highest levels of respect and integrity to each individual client.  

Package Pricing

As everyone is getting back into the swing of a regular schedule with school and work, we wanted to remind you of our package pricing. Getting back into a routine typically means making time for self care as well. Massage is a great way to take care of your mind and body, and at Oak City Massage we want to make that easier for you. Take advantage of our package pricing to make each session more affordable. By paying up front for multiple sessions, you can save up to 10% on every massage! If you are planning to schedule a regular massage, consider purchasing a package to bring down the cost! Save 5% when you purchase a package of three massages, save 10% when you purchase a package of six or more. We are looking forward to seeing you soon! Email or call to schedule your next massage today! 919.322.8382

What to Expect at Your First Massage

Massage can be helpful for so many things including muscle pain, headaches, anxiety, trouble sleeping, sport training, pregnancy aches/pains, as well as many more! So why do people opt for medication and expensive treatments before trying massage? I think one of the big reasons is they are unsure of what to expect when they get a massage.  I  think knowing what to expect at a massage will give some folks a peace of mind and help them to be more open to this treatment option. So, today we are going to discuss just exactly what to expect at your first massage. 

At Oak City Massage Therapy, we do our best to be as professional as possible. Our main goal is that you feel you are getting the best treatment possible and leave feeling better than when you came in. Knowing exactly what to expect when you come in will only give you a better experience at our office.

The first thing that will happen when you come into the office is you will be greeted and given a health history form. This form gives the therapist information that may pertain to your injury whether it is the cause, making it worse or not effecting it at all.  It is helpful to look at past injuries and surgeries and deduce whether they may be playing a part in your current situation.  It is also important for your therapist to know of any known allergies as well as medications you are taking as these may affect the treatment.  Next, your therapist will discuss your form with you as well as what you are specifically hoping to accomplish during your session.  This is very important as it will shape the entire session. We will use techniques that will best suit each complaint. While we do our best to listen to our clients, we will also explain why some things we do may seem pointless, but will address the probable cause of the pain rather than only the symptom.  After going through the treatment with you, we will then step out of the room for you to undress to your comfort level. To your comfort level means if you would rather leave your clothes on, that is completely fine. If you do prefer leaving your clothes on we may suggest wearing comfortable shorts and t-shirt/tank top for your treatment. You will then get onto the massage table underneath a sheet and blanket. You will be completely covered during the entire session, we will only uncover each area as it is being worked on. During the session, your therapist will check in with you to confirm the pressure with you. It is extremely important for you to let your therapist know if something is painful, you are getting a massage to reduce pain not add to it. It is also important for you to let your therapist know if you feel like you need more pressure in an area. At the conclusion of your massage, your therapist will let you know that the session has ended and you may take your time to get up and dressed and meet them out front. At this point your therapist may offer some suggestions based on what they found during the massage, whether that is some stretching that may be helpful or setting up a return visit to continue working on an especially difficult area. 

It is important to note that one massage is not going to be a cure all.  Chronic pain, which is usually a result of everyday stress on your body takes time and a change of habit to truly feel better. Though massage will give a temporary relief, if you continue in habits which cause the pain in the first place it will certainly return. In some cases massage is not the answer and your therapist will do their best to refer you out the best practitioner for your complaints. 

We hope this helps and look forward to working with you soon!! To schedule your appointment email or call 919.322.8382

Presence and Massage

Massage therapy & meditation go hand in hand; When I do my work, most of the times I try my best to be fully present with my clients that way I can assure my client is receiving quality work (not like that “cookie cutter” massage you get at some franchises). I know what feels great according to the specific muscles, I can feel what needs to be released, and I’m often very detailed. Let’s say a new client would like to try a professional massage and it’s their first time, I will ask the client  (especially if I sense some anxious or nervous energy) that they’d allow themselves to surrender not only in the physical sense- letting go & remain passive as I manipulate their limbs (& sometimes engaging the muscles depending on what I'm trying to accomplish)- but also in their mental as well; allow yourself to let the thoughts go by as you are being the observer, not reacting to it but sensing it & allowing it to happen without you trying to control what thoughts pop up- controlling or engaging in those thoughts- be fully present with right now- I ask that you also observe my touch & notice your breathing- just focusing on those two may become a meditation for you. There are all types of meditation & this type of meditation is a mind & body connection... so many people are not very connected which may result in injuries if they don’t know about being self-aware. If you do what I ask- at least try your best & each session should get better. Especially if you have a restless mind, the first session might be tricky but overall, It should be a relaxing experience & by the time the session is over, you’ll come out feeling refreshed! If you were able to clear your mind (without forcing to clear your mind...just let the mind go like your heart beat it will do what it has to do just let it happen and observe without entertaining what thoughts pop up automatically)- give your mind a rest while you just feel the sensations you get from this work you receive. When it comes to meditation, meditation in my sense meaning to be fully present in right now without having to be stuck in the future or past- meditation in a sense that whatever activity you are doing you are fully conscious in that activity. Meditation can rewire pathways in the brain. It just takes effort, time and continuous training. Many people constantly worry. Although some stress may be good.... too much can age a person. With meditation, you think a whole lot less unless you actually need to think about whatever it is at that moment- nothing that is dramatic- a play on your story whatever that is, but for the most part meditation is about this present moment what can be achieved by allowing oneself to be fully there- not letting distractions cut that connection- that mind body connection is a powerful tool. Being one with your body helps with sports, martial arts, coordination etc. Not only do you benefit from my massage therapy work- I do as well. I keep myself engaged & completely focus on right now- what I do- everything else just fades. I’m completely in tune with the given moment, in tune with what's real right now in front of me & doing what I can, what I feel is right. Often times, I feel like I’m in a flow state & the time just scurries fast. To be honest, It makes my work more enjoyable. I like what I do & I know you will love my work. So come and meditate with me, let’s be fully present together & relax & let go & feel the benefits of my work whether it is to help you with muscle issues/ pain or connecting to yourself more & training your mind to be still.

Alanna Harley, LMBT #17646

Email or call today to schedule your next appointment! 919.322.8382 !!

Now open on Sundays

We are excited to now offer Sunday hours! Starting this week, we will now be open on Sundays from 10:30am until 4pm. If you are busy on the weekdays or find it more relaxing to come in on a Sunday please email or call to schedule your session today! 929.322.8382

Welcome Alanna!

Hello my name is Alanna Harley. I was born in Frankfurt, Germany and moved around places in Europe as an army brat growing up. I’ve always been interested in a career that involves healing whether it’s with the mind or body work. At a young age in middle school I thought it would be interesting to have a career in counseling. My father discouraged me on that path but years down the road I realize a touch can be a very healing experience for somebody. My sister who has been in the spa business for around fifteen years encouraged me to look into massage and I decided to pursue it. I graduated in 2018 from Wake Tech Community College, Raleigh, NC. My interest leans towards the medical & sports aspects of massage. As an athlete myself, a kickboxer that likes to travel to Thailand every other year or so, in pursuit of the sport of Muay Thai- I find that massage is a wonderful tool in recovery. I also enjoy Thai massage which I studied in Chiang Mai, Thailand in 2020. This inspires some of my work- acupressure, compressions & passive stretching. I also like to incorporate some trigger point therapy in my session if needed although it may not be too comfortable! I do a range of techniques; Thai, trigger point, medical & sports massage plus a few more modalities are all a part of my style. I like to continue learning techniques and staying on top of my anatomy reviews & studies. It’s been a rewarding experience as a bodyworker. I see the muscular body as a puzzle when it comes to pain- it can take a bit of time to solve but it is all connected.

Please call or email to schedule with Alanna! 919-322-8382

New Therapist

Hi Everyone!

Many of you have noticed that the schedule here has been filling up very quickly. In order to accommodate all the requests for massage we will be hiring a new therapist. Alanna is a great therapist and we are so excited to have her joining our team! Please stay tuned for her hours and bio soon…

Returning Therapist

Hey Everyone! We are pleased to announce that Amanda will be starting again at Oak City Massage! Amanda was working with us before the pandemic, and she is excited to get back! Amanda has always been a great addition to our team and we are so glad she will be returning! If you have any questions or would like to schedule with Amanda please email or call us today! 919.322.8382

Amanda became a licensed massage therapist in 2011 after attending Palm Beach Academy in Lake Park Florida.  Prior to this, she earned her bachelor’s degree in Business Administration from Slippery Rock University in 2006.   Her passion for Massage Therapy started when a physical therapist recommended massage to help with pain she was experiencing from a neck injury.  She realized that whether for pain management or relaxation, massage has so many amazing benefits.

Amanda strongly believes in the benefits of prenatal massage.  Having two children of her own, she realizes how one of the happiest times in your life, can also be the most stressful.   Pregnancy brings on so many changes, physically and emotionally. The mother is naturally concerned about the baby, but it’s important that she care for herself as well.   (Bonus – massage can be beneficial for the mother and the baby!)

Along with prenatal massage, Amanda also does various modalities including swedish, deep tissue and sports massage.  Her goal is to make sure your problem areas/concerns are addressed to the best of her ability. She upholds the highest levels of respect and integrity to each individual client.

AManda beresic nclmbt # 14256

Massage and Seasonal Allergies

Hey everyone! As spring continues it’s annual bloom, I’m sure it’s only a matter of time before we see the clouds of pollen blowing out of those pesky pine trees! I know I’m not the only one that occasionally gets some irritation from the pollen this time of year and it’s terrible have sinus congestion just as the weather is starting to get better. If you are struggling with some sinus congestion from the pollen be sure to ask your therapist about doing some sinus drainage techniques at the end of your massage. Many clients feel instant relief with these techniques. We can also add in a special blend of essential oils to help open up your sinuses! While we can’t get rid of the pollen, we are happy to help with at least some temporal relief!

New clients receive a 20% discount off their first one-hour massage! Call today to schedule your appointment! 919.322.8382

Spring is almost here!!

As we start to see more and more sunny days with warmer temperatures, it’s important to take care of ourselves and not over do anything.  Warming up before a workout or activity you have not done in a while is SO important along with stretching afterwards. It’s easy to get carried away when the weather finally makes a turn for the better! Another way to help reduce the risk of injury when starting new activities is, of course, massage therapy! Massage can help loosen tight overworked muscles and help them stay healthy. Massage is also great as it gives us an idea of what is going on in our body. Often our clients are surprised that a specific muscle was tight and they hadn’t noticed. It’s important to be aware of what is going on in our bodies so we know when things are getting overworked or stressed. Regular stretching and massage are great tools to keep our bodies in check as we start new routines with the warmer weather.

We are still accepting new clients and would love to have you at our office. New clients receive a 20% discount off their first one-hour appointment! Call today to schedule your next appointment 919.322.8382 !!

Couple's Massage Class

Hey Everyone!! Some how February is less than two weeks away… time sure is weird these days! With Valentine’s Day around the corner, I thought I’d write a blog about our couples massage class we offer.

This class is great and the benefits totally make it worth your while! Our couple’s massage class is a private class for couples to learn some basic techniques for massaging the back, neck and your choice of scalp, feet, or hands. We focus on techniques that do not hurt your hands and still help with tension and knots. While you will not become certified in any way after this class, you will learn enough to do a basic relaxation massage with some specific techniques for common tension/ knots in the back and shoulders.

Going to a professional is great and sometimes it is necessary, but being able to massage each other when you just don’t have the time or money can be a life saver!

Please send us an email or give us a call if you’d like to schedule a class, you can also purchase a gift certificate for this class as well! 919.322.8382

Happy New Year!!

Happy New Year, everyone! 2020 has been quite the year. I am so glad that we’ve been able to continue working with many of our clients at Oak City Massage including several new clients. We are really missing everyone that has not made it back in yet and hope it will be safe to see you all by the end of this new year! Even though it was hard in some ways, I’ve really enjoyed all of the extra time with my daughter, who turned 2 in August. She has been growing and changing so much this year and I’m so grateful I got to witness more of that than I would have otherwise. I’m very excited to continue watching my daughter grow and learn as we get back to a, God willing, more normal year this year. Looking forward to what this new year will bring us. You are all amazing thank you for all of your support!

Give the gift of relaxation!

We are less than two weeks away from Christmas! Don't forget to get your Christmas gift certificates! All regularly priced massages will be 10% off! Schedule a time to pick them up in person or call to get them emailed to you. 919.322.8382 call today!

Christmas Gift Certificates

Happy Holidays Everyone!

I hope you’ve all had the best Thanksgiving possible while also keeping it safe! Starting December 1st, we will be selling Christmas Gift Certificates!! Any regularly priced massage, of any length, will be 10% off through December 24th! You can call to purchase the gift certificates and have them emailed to you, or you can schedule a time to stop in to pay in person and pick up a physical gift card. Please remember to bring your mask when coming into the office.

Wishing everyone a Merry Christmas and looking forward to 2021!!

Working From Home

With most folks still working from home, our bodies are feeling the toll. Several people I have heard from do not have a proper work station (if any at all), they are not taking breaks like they used to ( if any at all) and they are working way more hours than they ever have before. And we all thought the break from a commute would be nice! It is so important to take breaks from being on the computer whether you are standing or not. The muscular problems mainly come from being in one position for a long period of time, no matter the position. Here are some easy suggestions of things you can do to avoid the overuse injuries that come from sitting or standing at a desk for too long.

• Take regular breaks, at least once an hour (I think I’ve read that this helps with productivity as well! )

• Make sure you are keeping track of the hours you are spending on your devices, whether for work or personal.

• Take time to stretch in the morning, evening or both. Stretching throughout the day can also make a big difference. Focus on stretches that put the muscles in the opposite position from computer work, stretching your chest, hip flexors, and hamstrings is a good place to start. 

• Take time during the week to exercise, even if that means taking a call on a walk. 

• Getting a massage can also help combat chronic pain from desk work. It can help by making you more aware of your body and which areas are most sore and tight, it also helps to loosen muscles making it easier to stretch and exercise. Massage is great for mental health as well as physical both are especially important these days! 

We hope you are taking care of yourselves during this stressful season. We are doing our best to make sure we use updated safety protocols in our office, keeping you and ourselves safe. Please keep in mind we are also battling the flu right now, make sure you are not experiencing any symptoms before coming in and all clients must cover their nose and mouth during treatments. Please let us know if you have any questions about massage or if you’d like to schedule! 919.322.8382