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

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

04/06/2026

“Wait… so I just… never run again?”

I hear this one more than you’d think.
Usually said a little quietly. A little confused. A little scared of what the answer might be.

Because someone—often with good intentions—said:
“Running isn’t a good idea with prolapse.”

And just like that… something you love gets put in a box labeled *off limits.*

Here’s the part I want you to hear clearly:

**Prolapse is not a life sentence away from running.**
But it IS a signal that your system needs a different kind of support.

Not more fear.
Not endless kegels.
Not “wait and see.”

Actual strategy.

Because those symptoms—heaviness, pressure, that tampon-falling-out feeling—
they’re not random.
They’re your body telling you how it’s handling load right now.

And when we change how that load is managed?
When we build strength, coordination, and tolerance for running specifically? Maybe even consider internal support devices?

Things can shift. A lot.

I’ve seen women go from avoiding stairs…
to building back to miles they never thought they’d run again.

Not overnight.
Not with a generic program.
But with a plan that actually takes into consideration what their body is telling them.

So if someone told you to stop running completely…

I want you to at least question that story.

Because “never again” is a big call to make
without looking at what’s actually possible.

👇 Have you been told running is off the table because of prolapse—or are you quietly wondering if it should be?

03/23/2026

“Don’t heel strike.”
“Lean forward more.”
“Your posture is why you’re leaking.”

👋 Hi. Welcome to the "postpartum running rumor mill."

Have a baby and try to start running again and suddenly the internet hands you a list of rules:

Don’t heel strike.
Don’t run upright.
Fix your rib cage.
Change your stride.
Lean more.
Lean less.
Wait until...
Don't wait too long...

Or else… apparently your pelvic floor will explode.

Here’s the deal.

A lot of these so-called "running mistakes" are just noise.
Oversimplified. Outdated. Sometimes straight up fear-mongering.

Heel striking? Totally normal.
Running upright? Not a crime.
And the obsession with shaming anything that happens in the **sagittal plane**?

Calm down, Karen.

Before we start micromanaging someone’s stride, cadence, foot strike, posture, rib position, breathing pattern, arm swing, and whatever else Instagram decided matters this week…

Maybe we should ask a simpler question:

"Does this runner actually have the capacity to run yet?"

Because postpartum bodies aren’t broken.
They’re just dealing with a massive shift in load, recovery, sleep, hormones, strength… all of it.

And leaking while running usually isn’t because your foot hit the ground wrong.

It’s usually because the system "isn’t ready for the load...YET."

Strength.
Capacity.
Gradual progression.

That’s where most people actually need help.

Not running like an Olympian.

(And if you ARE an Olympian… don’t worry. We’ll individualize things for you too.)

So let’s stop making moms think they need perfect running form before they’re allowed to jog around the block.

Build the strength.
Build the capacity.
Then we fine-tune if needed.

I’m curious—

🤔What’s the WORST postpartum running advice you’ve been given?

Got questions about your postpartum return to run? DM me to figure it out!

03/22/2026

Pure emotion.

There was no plan for a PR yesterday (spoiler: there wasn’t).

The plan was simple—get to the start line healthy, take it all in, finish.

That was the goal.

And then about 5 minutes before the start… I made the decision to do a quick corral porta potty stop to p*e 🙃

Came back, started the race, and pretty quickly realized this wasn’t going to be a “just settle in and cruise” kind of day.

Nothing dramatic. Just enough little things stacking up that required me to actually pay attention and adjust instead of just going.

Which, if you know me… is usually where things get interesting.

There was a moment near the end that caught me off guard a little.
Not because of pace or time.

Just… one of those moments.

I wrote the full story—what actually happened out there and why it stuck with me more than I expected.

DM me “RUN” and I’ll send you the Substack 🔗

03/21/2026

LFG.

🏃‍♀️

03/16/2026

Is Couch to 5K actually the best plan for postpartum runners getting back to running? 🤔 Spoiler alert… not really.

C25K was built for sedentary adults—not sleep-deprived, healing moms navigating postpartum recovery.

👉 Swipe through to see why it might be overloading your body (and what to do instead).

Your postpartum journey deserves better—and you’re stronger than you know. 💪🏃‍♀️

🤔🤔🤔What’s been your biggest struggle with running postpartum? Let’s talk about it.
____________________

Want to hear more? I dive deeper into postpartum return to run in a couple of Episodes:

🔹SOLO EPISODE: Getting Back to Running Postpartum: Is your postpartum running plan trash?
🔹SOLO EPISODE- Should you wait 12 weeks to run after baby?

Deering RE, Donnelly GM, Brockwell E, Bo K, Davenport MH, De Vivo M, Dufour S, Forner L, Mills H, Moore IS, Olson A, Christopher SM. Clinical and exercise professional opinion on designing a postpartum return-to-running training programme: an international Delphi study and consensus statement. Br J Sports Med. 2024 Feb 9;58(4):183-195.

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 sp*ed 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?

Carrie Pagliano Physical Therapy

04/06/2026

03/23/2026

03/22/2026

03/21/2026

03/16/2026

03/09/2026

03/07/2026

02/18/2026

02/18/2026

02/14/2026

02/10/2026

02/09/2026

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