Dr. Leada Malek, PT, DPT, SCS

04/15/2026

I CAN FINALLY SAY!!

Over 138,000 copies of this book have joined people on their movement journeys!!!

I genuinely did not see this coming — and I have a lot of feelings about it. 🥹

Science of Stretch turned 2 a few months ago. For those of you who have been here since the beginning…you know what a journey this has been.

Did you know i received my first copy in the mail and didn’t touch it for 4 months bc i was so overwhelmed?! 😂

For those of you who are new, hi! Let me catch you up.

Once upon a time I got an email from DK/Penguin Random House asking if I’d be interested in authoring the next book in their Science of series. I thought it was a scam. It was not lol.

I almost said no. Seriously. Stretching felt like a topic with too much noise and too many extreme opinions on both ends. But I called myself out for sitting in my own biases and realized that’s exactly why someone needed to write it. So I said yes and spent the next 18 months in a complete blur.

This was never a “you must stretch more” book.

It was about giving people a framework to understand their body and move with less fear, something evidence-based, practical, and realistic enough to actually use for life.

What surprised me most wasn’t hitting 138k. It was the messages. From patients who finally felt like they understood their body. From PTs using it with clients. From people who had been scared to move and finally felt like they could. That’s what this was always for.

It’s available in English, German, Italian, Japanese, Chinese, Dutch, Spanish, and more I truly can’t keep track.

You can find it at Barnes & Noble, on Amazon, and if you comment STRETCH I’ll DM you the link directly.

If you already have it — thank you. Genuinely. From the bottom of my PT heart. You made this possible. 🤍

Keep it movin’ y’all.

xo, Dr. Leada

Thank you Emilie Bers Graff for capturing the moment I saw my book for the first time ever. 🥹
—

04/08/2026

No one talks about the unexpected grief that can sometimes show up in physical therapy.

You really don’t experience it until it’s happened to you. Luckily, in our profession it’s not really one that happens often (by design, I mean, I’m not built for this cmon).

But when it does, the shock and grief comes swinging.

When you’ve worked with a patient for 5 years straight. Or every month. You’ve been their go-to for all things random aches and pains, but also talking about life.

You know the trips they went on, their family stories. They know yours, like when you get engaged and get to show them the ring at your next visit. You meet over zoom and get to know the whole family while you’re at it.

They’re a regular. You’re a physical therapist, but they joke sometimes you’re an everything-therapist. Your check in’s go from “How’s the back?” To “How’s the family? Also, how is that back?”

Despite what life’s aches, pains, and ailments come up you at least know you’re screening and keeping everything else in check because they deserve that.

Until one day, and you’ll never know which, but it’s your last visit with them.

The last time you’ll hear their jokes.
The last time you’ll have to coerce them into trying a new exercise.
The last time you’ll check in and see if they did their exercises.

Because when you go to check in the next time and they no-show you just know something must have happened.

Sometimes we lose sight of just how much human connection this profession gives us. Real people with real lives and we get to help them walk through it doing what they love.

To my patient, thanks for the early morning sessions. Your wife told me you “never did a damn thing” I said to, but I knew you were listening. You probably think this is sappy and too long. Thanks for trusting me with your care this long. Rest Easy🤍🕊️

—

03/21/2026

Tendons can be rude. But I think they’re mostly misunderstood😬

I had so many questions on my story asking to elaborate on what tendons “NEED” after a certain point so time for class!

Tendons can be rude, it’s fine! The tendon doesn’t care how many reps you did. It doesn’t care what you thought about it. It may not even let you know how it felt that moment…but the next morning it’s screaming.

Tendons need the right stimulus with LOAD>

This carousel breaks down what tendons actually are, why “just rest it” keeps so many people stuck, and what loading needs to look like to drive real change.

A few things that might surprise you:

-Tendons fall into two classifications energy-storing and positional. This should be taken into account with programming.
-Inflammation gets blamed for a lot in tendinopathy. But it’s not the primary driver! While there are inflammatory markers, it’s not the primary driver. So chasing recurring Achilles or Patellar tendon pain with rest, ice, and anti-inflammatories as the official treatment and ALL the treatment misses the entire loading piece.
-Mid-range, pain-free loading is a fine place to start. But if that’s where your program stays, your tendon figured it out a long time ago and stopped adapting. Getting to real tissue change means going heavier, slowing down, and accumulating time under tension.

Tendons can be finicky! Rehab takes weeks to months. Ideally, you’re getting a treatment plan ASAP because things can be little harder as it continues.

💥A NOTE ON PAIN:
While not all pain is an indicator of DAMAGE, it is an indicator that the body has perceived something as a threat. Remember it’s just a signal and once we can learn to “decode” it, it’s a lot less limiting on your daily activity and activity goals.

Have you had tendon pain? Which one was it?

(Comment ‘MOVE’ to get the link for my book, Science of Stretch! )

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⁣
⁣
🛑 This is your sign to stop neglecting your hip flexors! ⁣
YOUR HIPS NEED TO BE STRONG IN ALL DIRECTIONS!⁣
⁣
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. ⁣
⁣
Tendinopathies can come down to overload or lack of strength in the hip muscles. ⁣
⁣
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.⁣
⁣
Runners, lifters, walkers, & all athletes can benefit from strength and control of one of the strongest joints of the body. ⁣
⁣
❓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. ⁣
⁣
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. ⁣
⁣
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.)⁣
⁣
Two years ago I wrote about Simone Biles and Suni Lee…athletes who stepped away, prioritized their mental health, and came back stronger.⁣
⁣
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.⁣
⁣
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.⁣
⁣
The stigma in mental health and pressure to compete on the world’s greatest stage doesn’t make it easy to do that.⁣
⁣
❄️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)⁣
⁣
📌 85%+ of adolescent girls don’t meet daily movement guidelines. Top reasons being 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⁣
⁣
Congratulations to all the athletes of the 2026 Olympics. You are AMAZING. ⁣
⁣
REMEMBER TO TUNE IN MARCH 6 to the PARALYMPICS!!⁣
⁣
—-⁣
⁣

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.⁣
⁣
📌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. ⁣
⁣
📌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⁣
⁣
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.”⁣
⁣
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.⁣
⁣
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). ⁣
⁣
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.⁣
⁣
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.⁣
⁣
Sports med teams unfortunately don’t reflect the diversity of the populations they serve.⁣
⁣
Women account for:⁣
42.8% of high school student-athletes⁣
44% of NCAA student-athletes⁣
45% of 2022 Olympics athletes⁣
⁣
Less than 25% of Division I Head athletic trainers are women. The percentage of FEMALE Ortho/Primary Care-trained physicians in pro sports:⁣
⁣
🔻NBA: 3.3%⁣
🔻MLB: 10%⁣
🔻NFL: 3.1%⁣
🔺S/O WBNA with a whopping 45%.⁣
⁣
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.⁣
⁣
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.⁣
⁣
🔺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.
⁣
We have forever to go, but it’s about damn time.⁣
⁣
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.⁣
⁣
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.⁣
⁣
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.⁣
⁣
I’ve been on my phone an unhealthy amount of hours. Especially the last few days aminst the blackout frantically looking for updates.⁣
⁣
Blackouts are when the regime intensifies their bloody crackdowns.⁣
⁣
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. ⁣
⁣
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.⁣
⁣
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.⁣
⁣
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