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

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

06/08/2026

Oh $hit, WTF was that?

There's a specific kind of fear that hits the second your body does something you didn't ask it to.

One moment you're fine. The next, your brain is screaming that something's wrong — and that you'd better stop before you make it worse.

I know that feeling intimately. I had it Sunday, mid-run, when my foot did something that nearly put me on the pavement.

And I'm a PT. I've spent 26 years telling other people not to panic — and there I was, spiraling on the trail anyway.

Here's what I want you to hear: that fear is real, but it is not the same thing as harm.

Feeling something — a leak, a heaviness, a twinge — doesn't mean you broke yourself.
It doesn't mean you're back at square one.
And it almost never means your only option is to stop.

So many women get handed the message that they have to be perfectly symptom-free before they're "allowed" to move again.

That message keeps you small, scared, and on the sidelines.

You deserve so much better than that.
Curiosity.
Understanding.
An intentional path forward that isn't derailed by one little hint of a symptom.

(Check out my Substack for the full story of my foot freak out!)

What symptom were you either told to stop for — or freaked you out into a spiral?
👇

_______________
Learning to respond to your body instead of fearing it is exactly what we build inside Run Strong Again. If you're ready to get back to running without bracing for the worst every step, DM for wait list 🔗

06/01/2026

You've spent more time being mad at your own body than anyone should. Especially when you did everything they told you to do.

You did the 360 degree breath.
You fixed your "alignment" and your "rib flare."
You drilled your mechanics until your hips knew them in their sleep.

And you're still crossing your legs when you sneeze.

I need you to know something: that's not a you-failed-the-homework problem.

That's an "the homework was never the whole assignment" problem.

The internet loves a tidy fix.
Three things, one Reel, problem solved.
It makes the pelvic floor sound like a light switch — breathe right, stand right, move right, done.

But those three-step posts almost never come from someone who's actually been in the room with you.
Half the time it's a "provider" who hasn't laid hands on a real patient in a hot minute — just a screen, a program to sell, and the same advice they hand everyone.

They promise it'll work for all of us.
It was never going to.

I've sat across from too many of you to let the tidy version slide.
The runner who did everything "right" and still couldn't finish a 5K.
The new mom white-knuckling the trampoline with her kid.
The woman in perimenopause wondering why what worked at 32 quit on her at 47.

None of you did it wrong.
Your pelvic floor lives inside a whole system — fascia, ligaments, connective tissue, timing, pressure, all of it working together.
And that system answers to things no breathing drill can touch.

Hormones shifting.
Genetics (thanks mom and dad).
Years of straining on the toilet.
Stress. Sleep. How you're fueling. Your birth and surgical history.

Breath, alignment, and mechanics are real tools.
I use them every single day.
But they're tools — not the whole toolbox, and definitely not the whole house.

You were never broken.
You were handed half the picture by someone who was never going to see the other half.

🤔What "fix" did the internet swear by that left you feeling more broken and confused than before? Share 👇

05/30/2026

I've had pelvic floor symptoms on and off for years. (Different reasons, different times) And I still lace up and run anyway.

Allyson Felix just announced she's coming out of retirement to chase the 2028 Olympics at 40.

The most decorated woman in track and field history. She came back from a life-threatening pregnancy to win postpartum, took on Nike and won, built a whole career as an entrepreneur and advocate. She had nothing left to prove. And she's going for it anyway.

It wasn't the comeback that got me. It was the ANYWAY of it.

Because somewhere in my 40s, staring down 50; I stopped giving so many F's. Not in a giving-up way. In a got-off-the-hamster-wheel way.

You know the wheel: do everything right, in the right order, and life turns out the way you were promised. The house. The savings. The tidy plan. Except that pamphlet doesn't match the world I'm standing in. And honestly? Neither does my own pelvic floor.

Here's the part nobody warned me about: being a pelvic floor PT did NOT spare me my own pelvic floor. Leakage. Prolapse. Pelvic girdle pain. Hip issues that damn near ended my relationship with running for good.

But that whole slog is the very thing that built my career. It's why I can look another woman in the eye and tell her the truth: none of it is a life sentence. "This is just how it is now" is a lie. And you do NOT have to quietly hand over the things you love. Not on my watch.

So I still get up early. I still pick up the barbell. I still problem-solve my own rando pelvic floor flare-ups and my dwindling patience for every last peri-BS symptom. And I still run nowhere in particular, because I can.

Nothing turned out the way I was promised. I'm going after it anyway; grateful, even, because the going is the part I still get to choose.

So I'm happy to flip it on it's head and be vulnerable.

If your pelvic floor has been quietly calling the shots, this is your sign. It was never supposed to be the thing that holds you back.

🤔What have you been told you're too old, too busy, or too SOMETHING to keep doing — and what would it take to go after it anyway? Drop it👇

05/28/2026

I used to joke that after your last baby, the next stop was perimenopause.

I said it like a punchline. Like it was years away, somewhere off in a future I didn't have to think about while I was knee-deep in diapers and running on no sleep.

I think about that joke a lot. Because for so many of us, it wasn't years away at all.

Here's what I see all day, every day. A client sits down and mentions she's tired.

Then, almost as an afterthought, that she's leaking when she sneezes. Then the sleep thing. The mood thing. The "I don't recognize my own body" thing. Each one feels small and separate—just this week's problem, just one more thing to push through.

And then we lay them out side by side. And you can watch the moment it lands: these aren't five random symptoms.
They're one picture that's been quietly developing for a while. She couldn't see it—not because she wasn't paying attention, but because she's IN it. You can't read the label from inside the jar.

That's the whole thing about the postpartum-perimenopause overlap. Both are low-estrogen states, so the symptoms blur together and hide in plain sight. So you stand in your kitchen doing this exhausting forensic exercise: is this postpartum? Perimenopause? The fall of democracy? Or just… life right now?

Please hear me—do not gaslight yourself through that question.

The instinct is to shrink it down to "this is just mom life" and keep moving. But "just mom life" is how real things go unnamed for years. Sometimes you just need someone to sit with you, pull the threads together, and help you see the big picture you're too close to see on your own.

This isn't about fear. It's about not getting blindsided, because the rug gets pulled out fast when no one tells you what's next.

🔷If you're a mom entering your late 30's/early 40's, start thinking about estrogen early.
🔷Find an OB/GYN who actually listens.
🔷Ask the questions before you're sure you need to.

So I'll ask you what I keep asking my clients: Where are YOU in the overlap? 👇

05/26/2026

Can we retire the hammock already? 🙋‍♀️

The pelvic floor as a delicate little hammock "holding your organs in" is very circa 2005 — and honestly, it's doing more harm than good.

When we oversimplify the anatomy, we accidentally teach women that the pelvic floor is the lone thing standing between them and everything "falling out".

And that's just not accurate.

It also makes leaking after a sneeze feel catastrophic, and a prolapse diagnosis feel like a structural failure you can't come back from.

You're just not that delicate. The system is just not that simple.

Here's what's actually down there: accommodating tube walls of the va**na with front and back support: fascia, ligaments, the perineal body; all doing specific jobs.

A urethra that's anchored and supported by a crew of tissues AND reflexive muscles that should fire in anticipation of pressure, not freeze up when it arrives.

Which is exactly why someone with genuinely weak pelvic floor muscles can stay completely dry — and someone who's been doing a million Kegels can still leak. Strength was never the whole story.

(Fun fact: most athletes who leak actually have strong PFM)

The pelvic floor is part of a system. A really well-engineered, dynamic, anticipatory system. And understanding that opens up a lot more options than that sad little hammock ever could.

Swipe through for the anatomy breakdown

Tell me in the comments: what were you told was going on down there? 👇

___________

And if you're a runner who's ready to work with your whole system instead of just squeezing and hoping for the best — the Run Strong Again waitlist is open. DM to get the 🔗

05/20/2026

Tuck your ribs. Untuck your pelvis. Hinge your hips.

Now try to actually run. I'll wait.

I've been running since Top Gun was in theaters and Ferris Bueller was taking the day off.

I've spent 26 years with one foot in pelvic health and one foot in the running world.

And I can tell you — the conversation I'm seeing right now about postpartum running form? The running and sports world already had it. Worked through it. Moved on.

We just didn't get the memo in pelvic health.

Postpartum adds real nuance — I'm not dismissing that. But "postpartum is different" can't be the excuse to ignore everything the running world already knows.

We need to build on that foundation. Not pretend it doesn't exist.

The evidence points somewhere much simpler than your flared rib position and pelvis neutral.

Whether you're 8 weeks out, 8 months out, or your youngest just started middle school — you don't have to earn your way back to something that was always yours.

🤔What have you been told is wrong with your form — and did it actually change anything when you tried to fix it? 👇

🔗 Run Strong Again waitlist is open.
Choose your own adventure for return to run — pathways for leakage, prolapse, and pelvic girdle pain, from fresh postpartum to full-on perimenopause. DM me for link.

05/18/2026

I've been standing upstream for a long time. Watching people discover the river is something — watching the same pregnant/postpartum pelvic floor myths travel downstream with them is another.

We've got more work to do.

If you've been in this space long enough, you start to notice the cycle. A quote or idea catches fire, runs its course, fades out — and then comes back around like it's brand new.

"We need to put the pelvis back in the body."
"Once postpartum, always postpartum."
"Common but not normal."

This river quote is becoming the newest one. And I say that with 💖 — because the message matters.

But it wasn't new when I posted it over six years ago; Desmond Tutu's words first appeared in The Book of Joy in 2016.

I'm glad it's finding new audiences. I just want us to actually do something with it — not just post it.

After 26 years as a pelvic floor PT — and as a postpartum woman who followed the advice that existed at the time — I can tell you we've made progress.

But women are still falling in, and some of the reasons why haven't changed nearly enough.

Swipe through. Then tell me — which one are you still fighting? 👇

____________________
🔗 If return to running postpartum is on your radar, my Run Strong Again program waitlist is open. DM to get on the list.

05/13/2026

🚩🚩🚩 It’s not exactly smooth waters up ahead…

Leakage
Prolapse
Diastasis recti
Pelvic girdle pain

I’ve navigated every single one personally while helping clients through it day in & day out.

I’ve spent years trying to share what I’ve learned so other women wouldn’t have to fight so damn hard to get good, evidence-informed information to guide their choices.

Because there’s a whole generation of moms—myself included—with kids in elementary, middle school, even high school… who still want to be active but are quietly managing leakage, prolapse, pain, weird symptoms, energy crashes… all of it.

And honestly? Back in our day, the options just weren’t there.

The treatment choices now?
The conversations?
The awareness?

It didn’t exist like this.

It feels like we all need a postpartum Cliff Notes version passed around at soccer practice because we didn’t have access to this information when we needed it most. 😅

And now?

We’re staring down perimenopause & menopause and it feels eerily familiar.

The information is all over the place, misinformation is rampant, everyone’s suddenly an “expert,” and hormones have become a giant cash-grab $hitshow.

And suddenly it feels like we’re navigating the murky postpartum waters all over again.

PTSD anyone? 🙃

After spending most of my career fighting for better conversations around pregnancy & postpartum…

I’m tired.

But I also know there’s a ton of confusion to sort through for women beyond the childbearing years when it comes to:
➡️ exercise
➡️ recovery
➡️ fueling
➡️ hormones
➡️ energy management
➡️ pelvic floor changes
➡️ what the hell we’re actually supposed to DO now

So back by popular demand…

✨ What’s Next Wednesdays ✨

…is my effort to either:
👀 help you look ahead so you’re not blindsided

OR

🤝 walk alongside me while I navigate this next season too (I’m 2.5 years in and still learning).

We’re getting to the bottom of this in the evidence-informed, no BS way you’ve come to expect from me.

👇 Drop your questions about peri/menopause

05/11/2026

Happy Mother's Day?
The US government built a maternal health website and forgot exercise.

I have thoughts, full details in my Substack. DM me for 🔗

Confused about exercise in pregnancy? Drop your questions or stories 👇

Huge props to our 🇨🇦 colleagues bringing research to pregnant moms everywhere.

05/11/2026

Cue the internal screaming.

🙋‍♀️Here’s the myth we need to retire ASAP: Passing a return-to-run screen does NOT guarantee symptom-free running.

Because postpartum rehab isn’t pass/fail.

It’s:
➡️ HOW you move
➡️ HOW your body responds to load
➡️ WHAT'S the internal support status
➡️ WHAT happened before & during the run

I’ve had plenty of clients “pass” every screen and still run into leakage, heaviness, pressure, or pain once pace, hills, distance, fatigue, or life start layering in.

A screen is a snapshot.
Not a crystal ball 🔮

And those little compensations?
👀 Barely clearing the floor in a single leg hop
👀 Thrusting your extended back to the ceiling to maintain a single leg bridge
👀 Wobbly single-leg work

That’s information too.
So yes—do the screen. I’m glad it exists.

But let’s stop treating it like a golden ticket back to running.

It’s data. Not destiny.

🏃‍♀️‍➡️🏃‍♀️‍➡️🏃‍♀️‍➡️Did you “pass” your R2R screen only to have your body surprise you later?

Drop a 💧 below or tell me—what did your first run back actually feel like?

_________________________
DM me to join the waitlist for Run Strong Again 💥
A first-of-its-kind, choose-your-own-adventure return-to-run program for women navigating:
💧 leakage
⬇️ pressure/prolapse
⚡ pelvic pain
From postpartum to perimenopause—because your comeback shouldn’t feel like guesswork.

Carrie Pagliano Physical Therapy

06/08/2026

06/01/2026

05/30/2026

05/28/2026

05/26/2026

05/20/2026

05/18/2026

05/13/2026

05/11/2026

05/11/2026

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