AthletaWellTeam
Community Manager

Dr. Leada Malek (@Leada_M) is a Doctor of Physical Therapy based in Oakland, CA. Her favorite ways to move are mobility, strength training, circuit training, outdoor sports (volleyball, skiing, water sports), or just playing outside! 

 

Start a conversation about physical therapy with Leada in the comments below.

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“I love to help people explore ways of feeling like they can be active without pain, and reading the body's cues to help avoid injury.” - Dr. Leada Malek

 
Learn more about Leada by checking out her website here.
 
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9 Comments
aquagal49
Member

Hi @Leada_M i Don’t have any injuries- how do I keep it that way? What are your go-to stretches or functional movements that you always recommend to maintain optimal physical function and prevent injury? Thanks! 💪

Leada_M
Guide
Guide

Hey @aquagal49! Welcome to Athletawell! My simplest advice would be to keep your workouts challenging but successful, not to push into any high levels of discomfort when unsure, and to strengthen weaker areas regularly. I also to keep a series of muscles strong regularly because I believe we use them in daily life ALL too often, so this usually includes postural muscles along the back and shoulders, core strength, glute/quad/ankle stability. Some of my go to exercises include planks, squats, calf raises, and rows! Of course, these can be tailored to the individual 🙂 

 

 

Vsn15nml
Member

Hi @Leada_M 

Curious if you have any stretches specific to targeting the upper psoas, as well as the psoas in general. 
Thank you!

Leada_M
Guide
Guide

You can work a little higher to get that area although it is a little trickier because it's so deep. The upper part of the psoas attaches to the lumbar spine, because it is so deep actually working some areas around it and activating the muscle itself can be helpful. It's a powerhouse though!  I'll show it in my livestream next week or if you can't make it, I will add it to the list of lower body stretches for a video 🙂 stay tuned @Vsn15nml !

Grace
Member

Hi Leada!  Do you have anything you can recommend for achy burning feet?  I have peripheral neuropathy and being up on my feet and walking has become more bothersome.  They need some extra love. 😉

 

Leada_M
Guide
Guide

Hi @Grace! Ah I'm sorry to hear! What is your peripheral neuropathy from? Some things I like to recommend are making sure shoes and socks are as comfortable as possible with longer periods of use. Gentle stretching of the muscles like the hamstrings and calves can also help keep things at bay. Although it's a little tough to say without a proper assessment! 

Grace
Member

 

Thank you!  My shoes and socks are comfortable, but my stretching of both muscle groups needs improvement.  I have idiopathic peripheral neuropathy.  I'm fortunate that it seems to be stable or progressing at a very slow rate.  Thanks again for the advice!

Leada_M
Guide
Guide

@Grace that definitely tends to be the case! My uncle has peripheral neuropathy and because things feel off sometimes, it becomes hard to fully utilize the muscles. In that cycle things get tight, and then circles back to more discomfort. So keeping things on the sensory level as comfortable as possible but also on the motor - aka stretching, gentle strengthening, and regular movement are the way to go as far as our scope in PT is concerned 🙂 A few of my favorite exercises helpful for these cases are glute bridges, calf raises, balance exercises, and wall sits! Keep me posted if I can be of any more assistance!

Grace
Member

Hi Leada!  I have been stretching since Tuesday and I feel like there has been some improvement.  I also thought more about my shoes and tried loosening the laces which also seems to help.  I haven't done wall sits, so I will add those into my exercise routine.  Every bit of incorporated change is adding up to substantial relief!  I can't thank you enough!!!  😊