Dr. Leada Malek, PT, DPT, SCS

01/13/2026

Amplify Iran
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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.⁣
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I am so grateful for this community, you all have truly leant an ear and listened when I’ve ⁣
posted other times about Iran.⁣
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But right now everything is happening so fast I can’t even get my thoughts in order.⁣
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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. ❤️‍🩹 ⁣
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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.⁣
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Thank you for holding space for this piece of my heart, and for letting me bridge my professional and personal worlds here.⁣
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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.

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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. ⁣
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↗️ 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!]

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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!🥹
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‘Science of Stretch’ is available now!⁣

11/26/2025

Five years ago, my world turned upside down when the pandemic cut my hours entirely. What seemed like a devastating setback became an unexpected catalyst for my transformation. With my patients suddenly unable to access in-person care and sports cancelled indefinitely, I made a bold decision: start offering virtual physical therapy despite having no business experience.
My transition wasn't smooth. Job applications that should have been easy in the PT field led nowhere. Faced with this crossroads, I committed fully to building my own business and establishing a social media presence focused on healthy movement education. Using the same detailed approach from my sports PT background, I created content to help people keep moving during impossible times.
My journey included challenging lows—personal struggles, health issues, and global uncertainty—but I kept showing up consistently, and it brought unexpected rewards. My decision to pivot opened doors to opportunities beyond my imagination: positions in professional and collegiate athletics, becoming a media expert for outlets and the APTA, speaking at conferences, television appearances, adjunct faculty roles, over 200 interviews and features, and ultimately becoming a published author of "Science of Stretch."
My story illustrates a powerful truth: life is unpredictable, messy, and uncomfortable. There will be moments of doubt and confusion. But persistence matters. The closed doors I faced during the pandemic led to opportunities that would never have existed otherwise. My message is clear—keep showing up, even when your path forward is unclear, because you never know which uncomfortable moment might change your life. What if it does work out?

10/24/2025

This is a little overdue…⁣
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But I have a career update!! I’ve taken a position at Stanford University for the fall quarter working with the varsity sports!⁣
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This place is special to me because it was the last place I was at before working as a PT out in the field.⁣
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The last few months have been a whirlwind between managing my own biz, launching Agile Sports Performance at , and spending every weekend in September on a plane, presenting at in Nashville… I’m finally getting a chance to share a bit about this journey.⁣
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Progress in physical therapy isn’t linear. Neither is career growth, but every moment teaches something and happens for a reason.⁣
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When I got my sports specialization in 2019 the plan was to stay in sports. Then the pandemic happened. Sports were cancelled. As a clinician my usual routine came to what felt like a stop, and I had to pivot.⁣
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I dove headfirst into my own virtual practice (with a few other jobs lol) and learned entirely new skillset, started , and ended up writing Science of Stretch. I grew in “other” ways and I am so grateful.⁣
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When I got back in clinic, I took on a leadership role involving business development and people management. But it still felt like something was missing.⁣
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My worst fear as a clinician is getting “bored.” Curiosity is what keeps me going.⁣
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I recognized I needed to find a new clinical challenge, get back into very specific environment, and go be a sponge while helping care for some of the 900 student-athletes!⁣
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I’m so excited to be back on the Farm (as an adult 😂) and with the very team that helped me become a PT.⁣
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It’s a full circle moment. I’m not entirely sure what the far future holds and THAT’S OKAY…but for now, I’m locking in. GO CARD!🌲⁣

Ever had a time where you knew you HAD to do something for your own growth? Did you do it?👀

10/13/2025

This needs to be continuously talked about and talked about WELL.

especially since it’s an area we’re always learning more about.

There are a few things that I find myself extra passionate about. Often times topics that don’t get talked about enough are topics that people need to hear the most.

This is one of them.
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Relative energy deficiency in sport (REDs) affects all genders, bodies, and sports.⁣

So let’s talk about a key driver for those buzz words like high cortisol, hormones, metabolic health, etc.

Bc there’s an important piece I want you to know.⁣
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It’s in the PT scope to ask the right questions when an athlete comes in for an injury (I.e. social support, diet, exercise).⁣
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Delayed healing, bone injuries, and worries about “getting enough exercise” while injured are just some of the things that pop up. Whether an athlete is out for an ACL tear, knee injury, back pain or temporarily sidelined and in PT, we’re spending a lot of time with them (hours/wk x months).⁣
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To be clear, PTs don’t diagnose eating disorders, but we’re in a unique position to screen for them. It takes a team to treat MD/psych/RDs.⁣
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👉🏼Note: signs on p.4 can occur in the absence of LEA, therefore the differential diagnosis should be considered in the assessment and diagnosis of REDs severity/risk.⁣
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✖️Eating disorders/disorderly eating affect up to 62% of athletes! With restricted eating comes low energy availability, with low energy availability comes the cluster of issues known as REDs.⁣
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✖️Energy availability = to the dietary intake to support energy expenditure required for basic function and daily life *after* the cost of exercise is considered.
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✖️Energy availability = (energy consumed - energy expended in exercise)/fat free mass (kg).⁣
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‼️Not all REDs cases have eating disorders, but EDs/disordered behavior can trigger REDs.⁣

Was any of this new to you?
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It’s more than just “fueling for exercise.” ⁣Eating disorders are STILL common in athletes. “Skinny” doesn’t always mean healthy. Overtraining and underfueling are ONE part of the equation.⁣


⁣📸: .bers

09/30/2025

09/16/2025

💭 Picture this.. 👇

-You tweak your back. It hurts and hasn’t improved in 3 weeks. It’s stressing you out. -You’ve missed work.⁣
-Instagram says you’re either broken because you’re “imbalanced.” You try an exercise an influencer swears by and it makes it worse. ⁣
-You finally get a doctor’s appointment and get an MRI. ⁣
-Your friend told you about their “Slipped disc”.⁣
-Your MRI shows a disc bulge at L5-S1. ⁣
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NOW WHAT?😩⁣
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Nothing like the sense of DOOM you get from social media telling you what random stretch 100 times will solve that scary BACK PAIN that hasn’t gone away in weeks and that the MRI you got showing a “disc bulge.”⁣
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PLSSS. let’s review critical info to understand the financial cost and quality of life that can accompany it.⁣
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How common is it?⁣
-80% of people will experience it in their life. It is one of the leading causes of missed work/pain-related disability in the US.⁣
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What’s the cause?⁣
-The majority of people seeing their primary care doc with back pain often do not have a specific identifiable pathoanatomical origin for their pain. But pain generators can vary!⁣
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How long till it gets better?⁣
-Believe it or not, many cases of back pain are self limiting and may resolve in 6-8 weeks, or up to year. ⁣
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This can lead to unnecessary imaging and specialist vists, only to ultimately be referred to PT. When surgeries are not warranted yet and are done, outcomes are often worse.⁣
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In both cases, it’s important for the patient to get quality care and rehab to reach goals that are meaningful TO THEM. ⁣
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Do you need an MRI?⁣
-Not always. Getting an MRI and understanding some imaging findings are common, even in cases WITHOUT any pain, can set someone up for a much less alarming read if things aren’t as clean as expected. It can cost $$$/fear/anxiety. ⁣
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What does physical therapy look like?⁣
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-PTs can help screen for greater levels of severity or signs that may warrant additional care. This may/may not include an MRI. An MRI may also not be necessary to get out of pain.⁣
-Rehab should focus on improving pain, function, and range of motion and bolstering resilience.

Fearful/protection mode shouldn’t be forever!⁣

Can you relate?