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

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

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?

01/05/2026

Is it still magic?

You know that legs-up-the-wall position everyone swears “puts your prolapse back where it belongs”?

A small 2024 study looked at 21 women with symptomatic pelvic organ prolapse (POP). Researchers used transperineal ultrasound and POP-Q (aka the current gold-standard, fancy prolapse measurements) in lying down and standing, before and after 30 minutes of resting with hips elevated.

Here’s the punchline:
👉 No measurable improvement in anatomical support after 30 minutes — whether lying down, standing, resting, or bearing down.

In other words: the anatomy didn’t magically “lift back up.”

BUT — and this part matters — symptoms were NOT tracked in the study.

And clinically?

Legs up the wall, hip elevation, and similar positions are commonly reported to reduce some types of heaviness, pressure, and discomfort for a lot of women with POP.

So should you stop doing it?

Absolutely not.

If your symptoms improve, that counts.

For most women living with prolapse, feeling better is the goal, not chasing an anatomical reversal that may not be realistic (or even necessary).

Here’s the reframe:
✨ Symptom relief ≠ anatomical change
✨ And that’s still a win
✨ We don't know the WHY yet (or even a lot of the HOW behind POP); doesn't mean we need to throw the baby out with the bathwater for now.

You can improve prolapse symptoms and get back to the activities you love — even if your anatomy doesn’t look different on a measurement tool.

So let’s be honest…

Would you be okay feeling better if your anatomy didn’t change at all?

Drop your thoughts in the comments 👇

12/29/2025

If you’re leaking or feeling heaviness and no one has asked you about constipation yet… you’re missing the first page of the playbook.

Not more effort.
Not more squeezing.
Not “drink more water and try harder.”

This is about pressure.
About a traffic jam.

About what’s happening before we even get to the bladder or pelvic floor.

This isn’t about perfection or being a “good patient.”

It’s about not wondering on your runs or dog walks why your body feels like it’s betraying you.

For some moms, the first step isn’t run drills or pelvic floor exercises.

It’s clearing space — getting the neighborhood bullies out of your backyard so your bladder and pelvic floor can do their job again.

(Goal: pressure below < pressure above, not the other way around.)

Constipation isn’t embarrassing.
It’s information.
And it might be the missing link you’ve been looking for.

Let’s talk about it like adults who p**p.

Is constipation part of your story — or do you think it might be?

👇 Drop a 💩 or ask your Q below.

12/13/2025

Your future self will thank you.

Make the appointment now, while you’re reading this.

(Yes, I know—you’ve got the same endless to-do list as every mom. Including me. And you’re always last on it.)

Let 2026 be the year you finally put your body back on the list.

Maybe that looks like taking care of the leaks that show up every time you cough or sneeze when the daycare germs come home

(which somehow feels like every freaking week).

Maybe it’s finding the abs that disappeared in your last pregnancy—and you know they’re part of why your back still hurts, why pelvic floor symptoms creep in when you pick up your toddler, or why lifting heavy feels harder than it should while you’re trying to build those perimenopause bones.

Maybe you’ve already put that 5K, 10K, half, or first marathon on the calendar—and you’re done letting leakage or prolapse symptoms be the reason you DNS.

Maybe you've been passed around to 2 or 3 local PT's and no one seems to be able to figure out WHY you're still leaking on that downhill at 8 miles or why those prolapse symptoms pop up in the middle of your power clean catch.

Or maybe you’ve googled me at least 7 times, I keep popping up in your feed, and more than one friend (who may have already worked with me) has told you:

"You’ve absolutely GOT to work with her."

Got questions about how this works?

Hop in my DMs.

Link in bio to schedule.

12/02/2025

Ever been told your pelvic floor is just a supportive little hammock “holding it all in”?

Cute… until a sneeze or a trampoline has you clenching for dear life. 😅

Here’s the thing:
💠 If you think the pelvic floor is the be-all, end-all for leakage or prolapse…
💠If you think you’re doomed because Kegels didn’t fix everything…
💠If you think complexity = bad news…
You’re actually sitting on opportunity. Literally.

The beauty of a system this intricate is that there are multiple reasons symptoms show up—and multiple ways to change them.

Understanding the anatomy matters because:
✨ It tells us WHY you have symptoms (or why you have none).
✨ It shows how your genetics and connective tissue influence what you feel now—and what you might notice later.
✨ It reminds us that holding organs in place, staying continent, and moving like a full-on active human is a freaking miracle of engineering.

And no, we don’t have to dive into the weeds of every ligament and fascia layer or urethral sphincter muscle (unless you want to… then pull up a chair).

But we do need to understand it’s way more than a hammock down there.

Think trampoline + dynamic walls + reflexive support system:
💠Your front wall supports your bladder with the pubocervical fascia.
💠Your back wall teams up with your re**um and perineal body.
💠Your urethra isn’t dangling; it’s anchored by ligaments, fascia, and sphincter muscles that should fire anticipating impact—not lock up like concrete.

So if you're leaking after a million Kegels, or were told you have a prolapse but feel fine… you're not broken.

You just need a plan that respects timing, coordination, and real tissue support—not brute strength.

What do you think—was the hammock analogy enough for you, or does this deeper layer finally make the puzzle make sense?👇

12/01/2025

The first thing out of their mouth is almost always the same:
“But…I’m not a runner anymore.”

Enough with the apologies.

I hear this “confession” in so many first sessions, and it’s always a glimpse into a self-story that deserves a gentle, fast reframe.

Please don’t apologize that you’re “not a runner” or you “used to be and now you’re not.”

If you’re a mom sprinting after a toddler while trying to nurse baby #2, trust me—you’re more of a runner than you realize.

If you’re a mom sprinting your kid’s forgotten lunch into school while you’re late to work, you’re a runner.

I’ve had seasons where I didn’t feel like one either. When mileage stats were replaced by sleep schedules and finger-food tips…when intervals and thresholds disappeared under snack lists, mommy-and-me activities, and sports practice calendars.

Even now, I don’t run daily. (Recovery is a MUST & TBH my lifting days are priorities—but I'm also playing the long game here.)

I run slow AF on my long runs some days while people whiz by…because I know the work I put in won’t break me down—it builds me up.

And I know I’ll have “fast” in the tank when I need it. (Don't forget those speedwork days!)

Even my walks with the dog—when I lace up, I’m putting in the time. And it matters.

My 20-something self might think what I do now “doesn’t look like a runner,” but dang if I don’t feel more like one than I ever have.

40+ years of putting on my shoes, more or less…and that number feels strong AF.
If you’re not feeling like your runner-self lately, it’s all good. It looks different for everyone navigating mom-life—and I see you.

So tell me: are you in your mother-runner phase right now, or in an “other-activities” season?

(❤️ this quote & also a HUGE OG fan of Nobody Asked Us with Des & Kara)

Carrie Pagliano Physical Therapy

02/10/2026

02/09/2026

02/09/2026

02/03/2026

02/02/2026

01/28/2026

01/20/2026

01/05/2026

12/29/2025

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