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Tuesday 9am - 5pm Thursday 9am - 5pm

Carrie Pagliano Physical Therapy, 2160 N Glebe Road, Suite R, Arlington, VA (2026)

03/09/2026

🤦‍♀️ Can we stop acting like there’s "one villain" behind every symptom?

Your pelvis isn’t the enemy.
Your rib flare isn’t secretly plotting to give you prolapse either.

But somehow we’ve created this idea that there’s always "one thing to fix".

The pelvis.
The ribs.
Your posture.
Your breathing.

Pick a body part… apparently it’s ruining your life.

What if we zoomed out for a second?

Rib flares? Yeah. They happen.
You grow a human (or a few), your rib cage expands, things shift. Totally normal.

Can it affect breathing mechanics? Sure.
Is it "the singular cause of prolapse?" No.

Bodies are a little more complicated than that.

Genetics.
Collagen quality.
Muscle strategy.
Pressure management.
Birth history.
Load.
Movement patterns.
Life.

It’s rarely just one thing.

If rib flare alone caused prolapse, every postpartum woman would be in trouble.

We’re not that fragile. Period.

Instead of chasing perfect alignment or trying to “fix” every little thing someone points out on social…

What if the goal was just to get strong as hell?

Lift.
Move.
Build capacity.

Not because your body is broken.
Because strong bodies handle life better.

And if you ARE having symptoms, the real question usually isn’t "what tiny thing is wrong with your posture"…

It’s "why your system can’t manage the load yet."

That’s a much more useful place to start.

So I’m curious…

What were you told about your rib flare? 👇

03/07/2026

I used to get so annoyed when runners stopped to walk.

Like… irrationally annoyed.

Training for my first marathon 20+ years ago, I’d be running along the sidewalk and suddenly the group in front of me would just stop. Dead. And start walking.

It happened in races too.

And I remember thinking:

What are you doing??
If you can’t run why are you even out here?

(I was 20-something. I thought I knew everything.)

Fast forward a couple decades.

Hip surgery.
Three pregnancies.
Two C-sections.
A few postpartum return-to-run journeys.
A whole lot more life in this body.

And now I see it completely differently.

The Jeff Galloway run-walk method wasn’t weakness.
It was actually… brilliant.

Back then I was privileged AF and didn’t even realize it. I found running early. I had incredible high school coaches. My body could handle a lot without complaining.

I didn’t understand that access matters.

I didn’t understand that running a few steps still makes you a runner.

I didn’t understand that taking short walk breaks might actually be the smartest way for a lot of people to get to the end of a marathon.

And I definitely didn’t understand how powerful it is when people show up together chasing the same goal. The community. The accountability. The joy that comes from doing something hard with other people.

Less than 1% of people got into the NYC Marathon lottery this week, and I saw a lot of complaints. Too many charity runners. Fast runners not getting spots.

Good news?
So many people want to run.

Bad news?
We’re starting to forget the lesson that Jeff Galloway gave the running world.

An Olympian who believed running shouldn’t belong only to the fastest people.

Running has been part of my life for almost 40 years now.
The longer I’m able to do it, the more I appreciate what it’s given me — the people I’ve met, the connection to my body, and honestly the work I get to do helping other women get back to it.

Joy. Movement. Community.

Not a bad legacy to leave behind. RIP Jeff

🏃‍♂️Did the run-walk method bring you into running? Or how did you first get started?

02/18/2026

🚨 Openings available now. And not just the “do kegels and hope” kind. 🚨

If you’re leaking when you run…

Feeling pressure or heaviness that makes you question every lift or even a walk down the street...

Navigating prolapse, pelvic pain, or perimenopause changes that no one warned you about…

You're considering pregnancy and you want support from the beginning...

Or you’ve already done pelvic floor PT and you’re thinking, “Why am I still dealing with this?”

You don’t need to stop being active.
You need the right lens. The right load. The right WHY.

I’m currently welcoming new patients for:
✔️ In-person sessions in Arlington, VA
✔️ Telehealth (PT Compact states)
✔️ Virtual consults for second opinions + complex cases

My practice is intentionally focused on active women and moms who want deeper answers — not symptom management that keeps them small. Runners. Lifters. Women in at every stage including pregnancy, postpartum, perimenopause and beyond who want to move without leaks, pain, or fear.

This is evidence-based, strength-informed, whole-picture pelvic floor physical therapy — not guilt. Not shame. Not “just avoid that.”

DM me and we’ll figure out what level of support fits your season.
Or schedule directly online and let’s get you back to feeling strong in your body again.

What symptom have you been quietly managing that you’re ready to stop normalizing?

02/18/2026

There’s a very specific energy when a former patient walks back into my office after a few years.

It’s not dramatic.
It’s not desperate.
It's almost apologetic, even a little guilt ridden.

It’s usually something like:
“Okay… so this never fully went away.”

Or

“It was fine for a while. And now it’s not.”

Lately, I’m also seeing more women my vintage.

Kids in middle school. High school. Maybe even college.

Some never fully addressed postpartum leakage.

Some thought they got off scot-free after babies — and now perimenopause has entered the chat with pelvic pressure or stress urinary incontinence.

Some are mid-pickleball game when it hits: oh.

And almost every time there’s a little guilt layered in.

“I didn’t go to pelvic floor PT back then.”
“I should have.”
“I guess this is just what happens.”

Here’s the part no one says out loud:

Back then? Pelvic floor physical therapy looked very different.

The understanding of dynamic pelvic floor function during running and impact?
Different.

The integration of connective tissue, vaginal wall support, pressure management? Different.

Pessary use for active women? Not common in most PT practices.

We’ve learned a LOT about pelvic floor morphology and how the bladder and vaginal wall respond to load. Running temporarily changes pelvic floor position.

That’s normal. It’s not failure. It’s not weakness.

Sometimes symptoms aren’t about effort.

Sometimes they’re about support.
And sometimes the only thing standing between someone and returning to soccer, ultimate, or a 5K is the right lens and the right tool.

Not more shame.
Not more kegels.

If something “mostly improved” years ago but never fully resolved…
Or symptoms reappeared during perimenopause…
Or impact activities slowly got modified without anyone really noticing…

Maybe this isn’t about trying harder.

Maybe it’s about trying again — with updated science.

🤔What have you convinced yourself you just have to live with that might be worth another look?

02/14/2026

You know the women I’m talking about.

The ones you would drop everything for.

No calendar invite. No “is now a good time?”
You’re already halfway out the door.

The ones who know your pain — not the polished version — the real, voice-cracking, rage-text version — and still have your back.

The ones who will absolutely be the wise Auntie to your kids when they stop listening to you. (Strategic delegation.)

The ones who can hold your existential spiral about the state of the world…
and then immediately say,
“Okay but what’s the dinner plan because you need protein.”

The ones who live around the corner.
And the ones you haven’t been in the same room with since before 2020. (IYKYK.)

The ones you don’t owe an apology to for going quiet.
No awkward catch-up.
No “sorry it’s been forever.”

You just pick up exactly where you left off.

Because that’s the kind of friendship this is.

That’s the circle.
That’s the backbone.

That’s who I’m not doing 2026 without.

Tag the woman you’d drop everything for.

Who’s your ride or die on speed text?

02/10/2026

🚫💦 Stop Leaking with Your Impact Workouts

📍 StarFit Studio
🗓 Sunday, March 15
⏰ 11:30–12:30 PM
💲 $25 to register (All proceeds donated to Arlington Free Clinic)

📌 2433 N Harrison St, Arlington, VA 22207

If jumping, sprinting, or plyos = leaks or pelvic floor symptoms… this workshop is for you.
Postpartum. Peri. Menopause. You’re not broken—and you’re not alone.

✨ Learn why leaks happen
✨ Learn how to train with less leaks (or none at all)
✨ Walk away with tools you can actually use in your workouts

⚠️ Slots are limited
👯‍♀️ Bring a friend

📩 DM me for the registration link

02/09/2026

For the longest time…
we told women to stop.

“Maybe switch to biking.”
“Try swimming.” (I really HATE that one)
“Avoid impact.”

Some did.
Some didn’t.

And you know what we learned?

Women — and their pelvic floors — had WAY more capacity for change than we gave them credit for.

I’ve worked with runners diagnosed with avulsions (yep, muscle torn away from bone) who were told they’d never run again…

…who now run for exercise, chase their kids across a playground, lift heavy, and feel confident just trying.

We’ve gotten better at imaging.
Now we can see fascial tears, ligament disruption, muscle injury.

But just because we can see something doesn’t mean your fate is sealed.

If an internal support (pessary, disc) or external support (compression shorts, support garments) reduces symptoms enough for you to train, get strong, and stay active?

Use it.

Not because you’re fragile.
Because it helps you keep living your life.

We do not have evidence that being active with these diagnoses makes things worse.

What we do see?

Better strength.
Better mental health.
Better quality of life.
Women keeping a piece of their identity.

Why walk away from possibility when a little support keeps you in the game?

And let’s be honest…
any provider who tells you to replace running with swimming has probably never been a runner… or a swimmer 😂

Support your pelvis — not the idea that you’re done running.

Has anyone ever told you to “just switch sports” because of pelvic floor symptoms? What did you end up doing?

02/09/2026

It’s never been THIS celebrated.

There have been 8 Olympic Games since I had my son 15 years ago.
That’s 15 years of paying attention. Of noticing—sometimes uncomfortably—where moms are celebrated… and where they’re invisible.

It’s easy to say “I just wasn’t paying attention back then.”

It’s also easy to look back and realize there were zero maternity policies, no childcare support, no sponsorship protections—and not be shocked that the first American moms you find in Olympic history are Black women in track.

Wilma Rudolph.
Evelyn Ashford.
Gwen Torrence.

Women who were doing the thing—training, competing, parenting—without applause, protection, or systems built for them.

Evelyn Ashford won Olympic gold postpartum in the 80s.
No social media. No “bounce back” culture. No brand deals. Just grit.

Gwen Torrence trained and competed while parenting, talking openly about balancing training load + life load decades before we had language for it.

They existed.
They just weren’t celebrated.

Fast forward nearly 50 years and here we are at the 2026 Winter Games—finally supporting moms at the Games. Kids in the stands. Families included. Stories told out loud.

And still… the same issues show up:
Childcare.
Returning to work.
Being present without feeling like you’re failing everywhere at once (don’t get me started on “leaning in”).

The good news? We’re finally admitting that exercise in pregnancy and postpartum doesn’t look one way.

We need:
– lower barriers for moms who want to START moving
– fewer fear-based rules
– fewer “don’t start anything new” blanket statements
– more nuanced support for higher-performing moms with good monitoring and low risk
– real triage and education around energy availability, recovery, and maternal health—for all moms, not just pros

We’ve come far.
And we’ve got so much work left to do.

Not every woman has the space or support to make the choices she wants yet.

So we keep going.

👉 Have you noticed more moms in your feed this year's Olympic Games? Share them so we can celebrate them! 👇

02/03/2026

It is getting better—but we’re not all the way there yet.

I used to have to fight with doctors to get a simple prescription for vaginal estrogen. Actual arguments. Over something that’s low-dose, local, and about basic tissue health.

The good news? More women aren’t afraid of the big “E.”
The frustrating part? There’s still a lot of confusion.

So let’s clear a few things up:

• No, it doesn’t affect your breastmilk. It’s local.
• No, prescriptions aren’t based on age. They’re based on symptoms.
• No, you don’t need bloodwork to “prove” it—again, symptom-based.
• Yes, it’s inexpensive.
• Yes, it’s easy to use. A little messy at first? Sure. But once you get a system, it’s very doable.

Here’s something I see clinically all the time:
Some patients have made huge progress in pelvic floor physical therapy—and this ends up being the missing piece. Not because PT didn’t work, but because tissue health still needed support.

If you try it and it’s not the thing that helps—you can stop.
If you realize it is the thing? You can use it long-term. Possibly for life.
Both are completely fine.

And one more important clarification—especially if you’re in perimenopause:
Local vaginal estrogen is separate from systemic menopause hormone therapy. That patch or gel may help your whole body, but it often doesn’t do much down there. Different dose. Different delivery. Different job.

This isn’t about age or fear.
It’s about tissue health, symptom relief, and having accurate information so you can make informed choices.

We’re finally moving in the right direction—but there’s still work to do.

Have you ever been told “you’re too young” or that you shouldn't be asking for vaginal estrogen? Share your story👇

02/02/2026

This one hit harder than I expected.

For my generation, losing Catherine O’Hara feels like a punch straight to the chest.

I remember watching Home Alone as a kid and thinking the parents were clueless.

Watching it again as a mom?

Seeing a woman who would literally cross continents to get back to her child.

And also noticing—if everyone hadn’t depended on her to get everyone out the door, Kevin wouldn’t have been left behind in the first place.

(I can't be the only one who realized this!)

Then there was Schitt’s Creek.

Moira Rose carried a lot of us through the first years of the pandemic. Not because it fixed anything—but because it was so absurd, so committed, so ridiculous that it forced a laugh when everything else felt unbearably heavy.

Just a moment of relief. Sometimes that’s enough.

Catherine O’Hara was a comedic force.
Timing. Physical comedy. Characters that live rent-free in our brains forever.

But the moment that undid me wasn’t from a show or a movie.

It was a short interview clip I saw over the weekend.

Someone asked her: “Which role would you want to be remembered for?”

Her answer:
“Mother of my children.”

After all the awards.
After all the iconic roles.
She chose the one that doesn’t get applause—but changes your entire life.

RIP Catherine O’Hara.
From moms everywhere who felt seen, laughed anyway, and kept going. 🤍

What role of hers will you never forget—or what moment made you love her for good?

01/28/2026

Her first Olympics was in 2010.
In just a few short days, we’ll see her again at the 2026 Winter Olympics.

Her 5th Olympic Games.

In between?

She became a mom.
To two boys with special needs.
Who travel with her to training camps and competitions.
While she’s still fighting to stay relevant in a sport that quietly tells women they have an expiration date.

She’s 41.
The most decorated black Winter Olympian of all time.
She’s still pushing and piloting sleds faster than most people half her age.

And she’s doing it while navigating therapy schedules, logistics, advocacy, exhaustion, and the emotional weight of parenting kids who need more support than most.

This is the part that never makes the highlight reels, but she shares openly.

Motherhood doesn’t make elite sport easier.
It adds layers.
Mental load.
Logistics.
Judgment.
A constant negotiation for support that should already exist.

And yet—here she is.

This is why I push back so hard on the idea that pregnancy, postpartum, perimenopause, or aging means “time to step aside.”

Why I talk about returning to sport, staying in sport, and evolving in sport—not bouncing back.

Why I refuse fear-based timelines and outdated narratives that tell women their bodies are the problem.

Women don’t need less ambition.
They need better systems, better care, and actual support.

Watching moms like doesn’t just inspire me.

It sharpens the why behind my work—for runners, lifters, and everyday athletes navigating pregnancy, postpartum, perimenopause, disability, aging, and everything layered in between.

You don’t have to choose.
But you do deserve support to keep going.

Let's cheer Elana on in Cortina!

💬 What’s one place—sport, healthcare, or work—where you’ve felt pressure to choose between your body, your family, or your goals?

01/20/2026

Stop scrolling if you’ve been told there’s ONE “right way” to run with prolapse.

Let’s be clear: there is no magic running form that makes prolapse symptoms disappear.

Instagram loves quick fixes:
• “Lean forward.”
• “Kegel every step.”
• “Switch your foot strike.”

Sometimes they help. Often they don’t. Because prolapse isn’t a form problem—it’s a load and tolerance problem.

What actually moves the needle for postpartum runners?
• Rebuilding impact tolerance
• Improving pelvic floor coordination under load
• Addressing things like ankle or hip instability that affect shock absorption

It’s not about squeezing more or running “prettier.”
It’s about understanding why symptoms show up and adjusting your variables.

Better questions:
✔️ Do symptoms change with speed or hills?
✔️ With terrain?
✔️ Or with how you load your body the rest of the day?

Running with prolapse is possible—but it takes more than a viral tip.

💛 What’s one running “fix” you tried that helped… or totally flopped?

Carrie Pagliano Physical Therapy

03/09/2026

03/07/2026

02/18/2026

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02/14/2026

02/10/2026

02/09/2026

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