Dr. Leada Malek, PT, DPT, SCS

03/10/2026

Hip flexor snapping or soreness?⁣ have you trained em?!
⁣
I am always so surprised at how commonly difficulty it is for people to actively flex their hip, especially after an old hip injury.⁣
⁣
WHAT?⁣
The hip flexors are 👑 when it comes to the anterior hip! ⁣
They provide stability to the front of the hip and help with power production. ⁣
⁣
It does not have to be complicated. This progression hits major key areas for the athlete and active person. Each one requiring different levels of hip, knee, and ankle involvement with varying intensities based on movement & band placement.⁣
⁣
Strong hip flexors can:⁣
✔️Make you move/RUN, faster⁣
✔️Increase power with plyometric activity⁣
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🛑 This is your sign to stop neglecting your hip flexors! ⁣
YOUR HIPS NEED TO BE STRONG IN ALL DIRECTIONS!⁣
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Some soreness is normal after a new or challenging workout. But constant pain or feeling like your hips just can’t keep up with things like running or jumping is not and may be simply addressed with a little targeted strength training. ⁣
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Tendinopathies can come down to overload or lack of strength in the hip muscles. ⁣
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Does it snap?⁣
Snapping hip syndrome is characterized by an audible or palpable snap with hip movement. There are a FEW reasons for this snap. Internal snapping may be related to the iliopsoas and bony prominences inside the hip. Other reasons may include the inside of the joint or other pathology, an exam can help tease this out.⁣
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Runners, lifters, walkers, & all athletes can benefit from strength and control of one of the strongest joints of the body. ⁣
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❓How do you start if you just can’t seem to break thru this constant soreness for effective training? ⁣
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Strengthening! Target some of the range, then add to it. Load management of exercise (how much) is also key, along with a proper assessment. ⁣
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Form tips:⁣
-band above the knees = easier. Band around laces = harder.⁣
-move slow and controlled first⁣
-play with tempo and resistance⁣
⚠️ Different hips allow for different range. DON’T force anything that’s painful! Control what you have. ⁣
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An assessment is key to see what’s right for YOU at this point in time.⁣
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Have you done any of these?⁣

02/24/2026

I am in awe. (Again.)⁣
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Two years ago I wrote about Simone Biles and Suni Lee…athletes who stepped away, prioritized their mental health, and came back stronger.⁣
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This Winter Olympics, I watched it happen again. A literal master class in everything that keeps women and girls in sport and succeeding. The impact this will have on younger athletes will be profound.⁣
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They have proven that taking the time to shift gears, even if that meant stepping away from competition, and surrounding yourself with positive social support CAN result in a comeback.⁣
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The stigma in mental health and pressure to compete on the world’s greatest stage doesn’t make it easy to do that.⁣
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❄️Chloe Kim nearly quit from burnout. ⁣
❄️Alysa Liu retired at 16 and came back on her own terms. ⁣
❄️Mikaela Shiffrin reframed what showing up even meant. ⁣
❄️Amber Glenn said out loud at a press conference that her period was affecting her performance and that we need to talk about it. ⁣
❄️Erin Jackson came off a December hamstring tear and three chronic herniated discs and still finished 0.05 seconds off the podium. ⁣
❄️Federica Brignone won double gold 10 months after an injury.⁣
❄️ Mathilde Gremaud of Switzerland said her legacy isn’t the medals, it’s wanting people to be nice to themselves.⁣
⁣
These women are leading by example, and the science backs every part of it. ONE factor consistently predicts sports injury risk: STRESS. (Rogers, Tanaka et al., Sports Health 2024)⁣
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📌 85%+ of adolescent girls don’t meet daily movement guidelines. Top reasons being belonging, pressure, sport stops being fun. (Hopkins et al., 2022)⁣
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✨ Tips for navigating injury and your relationship with sport:⁣
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1. Know your WHY — moving for joy is your best injury prevention tool⁣
2. Investigate pain early — uncertainty is destabilizing⁣
3. Build your support system intentionally⁣
4. Address fear of movement — PTs can help⁣
5. Learn your body’s cues and honor them⁣
6. Seek psychological support — CBT and motivational interviewing work⁣
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Congratulations to all the athletes of the 2026 Olympics. You are AMAZING. ⁣
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REMEMBER TO TUNE IN MARCH 6 to the PARALYMPICS!!⁣
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—-⁣
⁣

02/24/2026

I am in awe. (Again.)

Two years ago I wrote about Simone Biles and Suni Lee…athletes who stepped away, prioritized their mental health, and came back stronger.

This week at the 2026 Winter Olympics, I watched it happen again.
Chloe Kim nearly quit from burnout.
Alysa Liu retired at 16 and came back on her own terms.
Mikaela Shiffrin reframed what showing up even meant.
Amber Glenn said out loud at a press conference that her period was affecting her performance and that we need to talk about it.
Erin Jackson came off a December hamstring tear and three chronic herniated discs and still finished 0.05 seconds off the podium.
Federica Brignone of Italy won double gold ten months after an injury so severe she nearly lost the ability to walk — her mantra was just “tomorrow is better.” And Mathilde Gremaud of Switzerland said her legacy isn’t the medals — it’s wanting people to be nice to themselves.

These women are leading by example, and the science backs every part of it.

📌 ONE factor consistently predicts sports injury risk: STRESS. (Rogers, Tanaka et al., Sports Health 2024)

📌 85%+ of adolescent girls don’t meet daily movement guidelines. Top reasons? No belonging, pressure, sport stops being fun. (Hopkins et al., 2022)

✨ Tips for navigating injury and your relationship with sport:

1. Know your WHY — moving for joy is your best injury prevention tool
2. Investigate pain early — uncertainty is destabilizing
3. Build your support system intentionally
4. Address fear of movement — PTs can help
5. Learn your body’s cues and honor them
6. Seek psychological support — CBT and motivational interviewing work
Joy isn’t soft. It’s the strategy.

Have you ever fallen out of love with your sport and what helped you come back?

Congratulations to all the athletes of the 2026 Olympics. You are AMAZING.

REMEMBER TO TUNE IN MARCH 6 to the PARALYMPICS!

02/14/2026

Are you training sing leg/unilateral strength? How?

If you’re like me and like high value exercises without needing a lot of equipment (sometimes it’s busy, limited time, etc)… this is for you!

This workout is easy to progress with weight, range of motion, or reps and it targets the glutes, quads, calf.ankle, core, and commonly undertrained adductors!

Single leg prep + core burners for RUNNING! Let’s talk about em.

Injuries love limited tissue capacity ↓

Hip pain, knee pain, and ankle/foot pain are all common complaints in active people, esp with running. Strength improves CAPACITY. Capacity reduces injury risk. This series touches on trunk control, hip flexor strength, glute/hamstring strength, and ankle/achilles tendon resilience.⁣
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📌EXERCISES:

1. RFESS: a weight overhead can increase core demand. Rotating at the bottom challenges hip stability

2. Bridge series: less knee bend = more hamstring. Overhead weight challenges core. Keep pelvis from tipping either side.

3. Reverse plank: point fingers back, pinch shoulder blades, rotate shoulders before lifting.

4. Copenhagens: adductor strength, hip and knee stability. Hold it or make it dynamic! Long leg = harder.

6. Split stance ploys: tendon health, foot, and ankle stability at less than full bodyweight. Add height or weight to challenge it more.

✉️ SEND this to yourself for a quick workout that touches on necessary muscles we target for common injuries. ⁣
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📌INJURY REDUCTION:
Preparing the body for load as best as possible is your secret sauce. If we do this tactfully, we likely reduce injury risk.⁣

Strength: Glutes, hamstring, hip extension; quad strength and knee extension, and calf strength with ankle stability are some of the bare minimum of heavy hitters everyone should strive to keep at a good baseline to help reduce common aches and pains. Adductors assist with hip flexion/extension and hip abductors assist with hip stability.⁣

Volume: A substantial amount of running injuries happen from: too much volume or lack of tissue capacity. Ramp up slowly!

Have you had a running injury or strain before?⁣

02/05/2026

NATIONAL GIRLS & WOMEN IN SPORTS DAY⁣
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If I could tell my 10 year old self something, it’d probably be to keep bringing a seat to the table when there wasn’t obvious room “for a girl.”⁣
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Whether it was volleyball, flag football, soccer, Mario kart, I always wanted to play too. Call it ‘having brothers’ or call it ‘determined’ - I’d make space.⁣
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Fast forward to adulthood. A career in physical therapy, a field founded BY women and still 2/3 women (but still plagued with a gender pay gap). ⁣
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I have my board-specialty in sports physical therapy. There are less women in this sector, especially with increasing levels of competition. Leadership roles are primarily occupied by males.⁣
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Working with competing high-level athlete is what fires me up. This is what I LOVE. But I didn’t see anyone that looked ‘like me’ when I was aiming for this in college.⁣
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If you walk into any sports rehab/performance conference, you’ll often see more men than women.⁣
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Sports med teams unfortunately don’t reflect the diversity of the populations they serve.⁣
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Women account for:⁣
42.8% of high school student-athletes⁣
44% of NCAA student-athletes⁣
45% of 2022 Olympics athletes⁣
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Less than 25% of Division I Head athletic trainers are women. The percentage of FEMALE Ortho/Primary Care-trained physicians in pro sports:⁣
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🔻NBA: 3.3%⁣
🔻MLB: 10%⁣
🔻NFL: 3.1%⁣
🔺S/O WBNA with a whopping 45%.⁣
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We need women in sports medicine. We NEED to be here.⁣ There have been many times I’ve served female athletes and they’ve been grateful to have a woman as representation and as their provider.⁣
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As a student, I asked my CI what it was like to be a woman in sports. “You need to know your stuff. Stick to your guns,” she said. I remember her advice daily.⁣
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🔺In 1971 there were ~300k girls in HS and college sports. Now there is over 3 MILLION. ⁣
🔺2026 Winter Olympics will be the most gender balanced IN HISTORY, with women making up >47% of participants.
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We have forever to go, but it’s about damn time.⁣
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Who is your fave athlete? Drop her name!

HAPPY NATIONAL GIRLS & WOMEN IN SPORTS DAY!



📸 .bers

01/13/2026

Amplify Iran
⁣
I don’t even know how to make a post that adequately honors the Iranian people right now. Out of the few words i can find, nothing feels good enough.⁣
⁣
I am so grateful for this community, you all have truly leant an ear and listened when I’ve ⁣
posted other times about Iran.⁣
⁣
But right now everything is happening so fast I can’t even get my thoughts in order.⁣
⁣
As if what we’re witnessing isn’t jarring enough in the U.S.⁣
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I hate to get on social media and just dump more bad news but what kind of person would I be if I didn’t? Iranian blood running thru my veins, watching from across the world while the country pays the ultimate price of freedom with theirs.⁣
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I pray this time is the last time. What was sparked by economic protests has once again (like all sparks) turned into the biggest anti-regime protests (as they always do) we’ve seen to date.⁣
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I’ve been on my phone an unhealthy amount of hours. Especially the last few days aminst the blackout frantically looking for updates.⁣
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Blackouts are when the regime intensifies their bloody crackdowns.⁣
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My body hurts. I feel cubital tunnel pressure building in my elbows, my eyes feel strained, my body feels tired, my muscles feel tight, my back hurts, my sleep is sh*t..but alll from the comfort and safety of my own home, breathing clean air with no fear, nice isn’t it..God this sounds ridiculous to even write out. ⁣
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I am no different than the other physical therapist in Iran. To be born here and not have to fight for my freedom in the streets at the risk of bullets or torture to determining my fate. Luck. Is this what they call Survivor’s guilt? Please let this be their final battle.⁣
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In diaspora it’s basically cycle: worry/hope/fear > read the news > cry > forget to eat (probably) > take a break or switch apps > repeat. ❤️‍🩹 ⁣
⁣
I feel so much anger, pride, guilt, and the impossible hope for something I’ve never seen but have been told stories about my whole life. A free Iran once again.⁣
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Amplify Iran, be their voice.⁣
⁣
Thank you for holding space for this piece of my heart, and for letting me bridge my professional and personal worlds here.⁣
⁣
Be omide azadi. 💚🤍❤️⁣

01/08/2026

I have no idea if this will happen, but just to play chess..

I want you to be prepared, and I’m calling it out beforehand. As a physical therapist I am ALWAYS answering questions about movement aned exercise and it is quite literally our job description to get people moving more, moving better, and moving often.

So as a preventative in a time where it seems like there are a million “viral” ways to exercise and a world of stark black-and-white approaches to movement, I’m going to help you cut thru the noise.

Health misinformation is wild right now and media literacy is REAL bad out there. At the very least, I can help push what we DO know and what we HAVE used to the surface to help drown out the noise.

The WHO Physical Activity Guidelines (2020) are evidence-based, internationally recognized, and accessible. They’re supported by decades of research and endorsed by ACSM, CDC, and public health organizations globally.

THIS IS WHAT YOU NEED:
-150-300 min moderate activity/week OR 75-150 min vigorous/week
-Strength training 2+ days/week
-Minimize sedentary time
-Kids, pregnant, or older people all are included with their own guidelines

If you see ‘new’ or ‘revolutionary’ exercise guidelines promoted, use this framework:
-How does this compare to existing evidence?
-Does it make movement more or less accessible?
-Does it simplify or overcomplicate?
-Who benefits financially from these recommendations?
-What real barriers does it address or create?

This isn’t about any one organization, it’s about staying grounded in evidence and recognizing common wellness industry tactics that can come from ANY source: government, influencers, or brands.

👉🏼Recognizing the impact these circumstances can have on our success and overall wellness is essential.

Regular movement improves health outcomes. Walking counts. Bodyweight exercises count. Playing with your kids counts. You don’t need expensive programs, special supplements, or complicated protocols.

Your body isn’t broken. The system that makes health accessible is.

—

01/01/2026

Whew. Well that was something.

Every time I sit down and think about the new year, I immediately turned to my photos.

I am one of those people that unapologetically takes way too many pictures, and I will never regret it, unless I run out of space on my phone.

But these images are what allows me to remember everything that I’ve experienced seen lived, and felt. I will never take these precious memories for granted!

This year was about being present in my personal life and growth in professional life.

Professional growth🌱

I had set goals in my clinical life that I set out to achieve. I wasn’t where I wanted to be as a clinician (maybe because I keep raising the bar lmao goodness)

This came with being uncomfortable and the fact that I was not where I wanted to be yet, and I had to almost put things on a little bit of a hold in order to cultivate that part of my brain that I wanted to grow.

I attended conferences where I actually felt like I needed to try hard to keep up with the material that was being delivered, that felt good on my brain, but it was a little bit of a workout! I needed it though.

✨I got to join the team at one of my favorite universities (Stanford) and most respected institutions as part of their sports medicine staff to help take care of 900 student athletes.

✨I got to present at the largest food and nutrition, conference and expo alongside some of my dietitian and psychologist colleagues.

When I take on a project, I want to do it well and I want to do it right and sometimes that requires going more energy. What this also means is not everything can get the same amount of attention from you at the same time. There are sacrifices that may need to be made.

2025 was an excellent exercise for me. I’m excited to see what 2026 brings and how I’m gonna find my new footing with what I’ve gained from this year.

Keep it movin. Keep building.

Cheers to growth, not limiting yourself, betting on yourself, and remembering to live your most meaningful life along the way.✨ it matters!!

12/18/2025

I'm so excited to celebrate the 2nd anniversary of my book, 'Science of Stretch!'

I am absolutely floored to say there has been over 115,000 copies sold worldwide! It is THE PERFECT GIFT for this holiday season or NEW YEAR!😍

Exercise is a CRITICAL component for a healthy lifestyle, but sometimes, not knowing where to start or lacking structure can hinder progress.

➡️(Comment 'STRETCH' and I'II DM you the link to your messages so you can snag it ON SALE from Amazon now!)⬅️

As a sports physical therapist, I've seen firsthand how movement and exercise, from stretching to strength training, can transform lives-whether you're an athlete, a weekend warrior, or simply someone looking to move more comfortably every day.

In the 'Science of Stretch,' I break down the science of mobility and flexibility in a way that's easy to understand.

The science is broken down in a way that is suitable for any reader and mover. The blueprint on how to implement it into your lifestyle is there.

You'll discover:

✅Researched Stretching Techniques - Tailored methods that target specific areas of tension and improve mobility.
✅ Injury Reduction and Myths - Learn if and how proper stretching can reduce common injuries and promote mobility
✅Practical Strategies - Simple, effective stretches you can incorporate into your daily routine, no matter your fitness level
✅Improved Performance - Unlock your body's full potential with stretches that increase flexibility, strength, and endurance.

Whether you're a seasoned athlete or just starting your fitness journey, this book will guide you every step of the way.

⭐️Bonus: there are even modified stretches for those who need an alternative version! If getting on the floor is hard, say less - I made a seated version too.

I am so honored this book is giving thousands of people much needed knowledge in this topic ❤️

Ready to feel better, move better, and perform better?

Grab your copy of The Science of Stretch today and start stretching smarter!

👉COMMENT 'STRETCH' and I'II DM you the link to your messages so you can get your copy and take control of your fitness routine!

Amazon.com: science of stretch

12/02/2025

WHAT I THINK ABOUT TRAINERS/COACHES⬇️
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If you thought this post was going to bash another profession - you must be new here🙃⁣
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After college for year/pre-PT school, I got my CPT & worked at a gym while I got my grad school application together.⁣
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Certified Personal Trainers (CPT), strength & conditioning/performance coaches are huge resources to have access to. CPTs are generally found in gyms, s&c/performance coaches in more specific sports settings (colleges, training facilities, elite sports). ⁣
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We all want the same thing: our clients to reach their goals. Having another person advocate for my patients and help them stay active during a difficult time is everything. In most outpatient settings (outside of post-op,) PT is 1-2x/week. That’s 5 other days without me & 3-5 other days they should be moving (IF able) according to ACSM guidelines for physical activity.⁣
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Individualized injury rehab take time & effort. Some people see a fitness pro or coach outside of PT (i.e. active person/athlete in late stage ACL rehab).⁣
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We can only fit so much into a PT session. We’re reassessing the patient/PT plan, getting through treatment, assessing during the visit, putting next steps in place.⁣
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Coaches + PTs enable a patient to follow thru with a health investment while addressing an injury (i.e. knee injury in PT, core/upper body options safe outside of PT). Structured exercise can empower & help with accountability.⁣
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📌 There is 0 room for ego on a team. If I’m working with a coach in caring for an athlete, we are a team. We have individual skill sets/strengths. Building a plan of care around injury is my (legal) job. Building a plan for goals of activity/sport in the absence of injury? Theirs. Will there be overlap & collaboration for each? ABSOLUTELY.⁣
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Communication & respect are a must. Lacking either leads to a gap in care & the patient suffers.⁣
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🙌🏼 So here’s a giant thank you to all the trainers/coaches that take an extra step in working WITH us while we help keep movement possible for people. I appreciate you.⁣
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👉🏼swipe for my old trainer pic👀⁣
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⬇️ tag a trainer who empowers you!

11/26/2025

Tib raises are not gonna trigger that change 🫠

Formerly known as patellar tendinitis, patellar tendinopathy refers to pain in front of the knee just below the knee cap. This tendon is among the MOST commonly affected. ⁣
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Somehow this one gets butchered the most on here🫠 you NEED to feed the patellar tendon QUAD exercises for the PATELLAR TENDON to adapt.

And NOT ALL⁣ EXERCISES ARE CREATED EQUAL!

There are a FEW things that could contribute pain here and several differentials that should be ruled out like plica syndrome, Patellofemoral joint pain, fat pad irritation, and growth plate injuries (Osgood-schlatter’s).

P. Tendinopathy usually affects people between 15-30 years and one of the most common complaints is pain near the tendon with activity like walking downhill/down stairs, and those that require repetitive jumping and cutting. I’ve seen this in ALL sports!

✔️ Treatment should focus on gradually loading the quad/tendon to strengthen while addressing groups that also influence the knee, like the hip/calf/core. Eccentrics are not superior, so trying various contractions can be helpful.

Think of tendons are the middleman. They don’t contract. The muscles attach to the tendons which attach the the bones and move the joint. ⁣
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❗️When muscle function is compromised, either by overuse, tightness, injury, swelling, etc — the tendon instead of being an effective structure for energy transfer gets then it can handle. This can add up and cause changes in the tendon. The flip side is true as well - so getting strong always wins. ⁣
⁣
↗️ Here are a few options tailored towards quad/patellar tendon loading:

1️⃣ SLR: Don’t let the knee buckle
2️⃣ Isometric knee ext
3️⃣ Spanish Squats
4️⃣ decline split squat — decline challenges the tendon much higher than the rest. There’s a method to picking the move!

Have you had this pain? How long did it last for you?

❗️The right dosage can make or break this outcome!! Tendonitis, tendinosis, tenosynovitis are all words that fall under the “tendinopathy” umbrella. Be sure to be assessed If this is a problem for you! Tendons can be tricky.⁣

11/26/2025

Bet you didn’t know that about the exercises👀

okay maybe more than 30s. 😅

here are my BTS of the ultimate stretching book that is almost 1!👀📖

[comment BOOK for the link your DMs!]

Context: In Feb ’22 I got an email from asking if I’d author the next book in their successful practical fitness titles. 18 months later, the Science of Stretch has made GLOBAL release and I couldn’t be more proud.⁣

I often get asked if I have any advice for aspiring authors, and questions about this beautifully illustrated book.⁣

Starting with: How the heck did you make the book?
To which I say…LOL what part?

I can’t speak to ALL processes, but I can speak to my own.

📖Some fun facts:

-I started with an outline and put EVERY important topic I could think about. This was obviously overkill, but I had to try.
-I actually surveyed YOU all for your favorite stretches before finalizing the list!
-Every single exercise was born from a photo/video of MYSELF (lol) and later anatomized by the INCREDIBLE science illustrators behind the “science of” books.
-I had to name every single muscle, what was happening, even if it felt like nothing was happening.
-I developed a love/hate relationship with words we use in science and what they mean in English when it came to word counts. “ANGIOGENESIS” is *precious word space!* 😩
-It would never have finished in 18 months w/o my team at DK books. They are incredible.

This book includes:

-The latest research on stretching⁣
-An overview of anatomy and physiology, nervous system and pain science⁣
-Tips on managing a lifestyle catered toward healthy aging and injury reduction with exercise ⁣
-What happens to the body when we stretch⁣
-How to perform >100 essential mobility exercises at home or the gym⁣

[comment BOOK for the link your DMs!]

—
I cannot be more grateful of the process and wouldn’t have changed a thing, except for maybe get more sleep lol⁣
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💕I hope this book encourages people to explore movement with less fear and supplement an active lifestyle we try to get the world to adopt.⁣
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📖 Buy it, use it, gift it. I hope this book earns a space on your bookshelf!🥹
⁣
‘Science of Stretch’ is available now!⁣