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

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

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Why I refuse fear-based timelines and outdated narratives that tell women their bodies are the problem.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

11/18/2025

6 weeks. You're good to go, right?

In many cases at 6 weeks you're just starting to feel human again, walks are just starting to feel good and maybe you've started a few workouts.

That said, there's no blanket master switch that you flip at 6 weeks that says that you're ready to hit the trails just like you were pre-pregnancy.

I'm an exception you say?

Yes, there's always exceptions. I've worked with many women who met initial criteria, were educated in red & yellow flags that would require a change in our plans but had other data points to show us we were making the right decision.

(Remember, I'm flexible & we're not all the same)

Those were INDIVIDUAL conversations that took into consideration past running and medical history, birth story, current mental and physical health, pelvic and MSK symptoms, sleep, fueling and overall stressors.

So next time your OB says "You're good to go," it's ok to say thank you and then consider YOUR scenario so that you ensure your best return with all the variables you have to navigate to succeed in your postpartum run progression.

Even better, have a chat with your local running informed PFPT to map it out!

What did your postpartum return to running look like for your pregnancies when you were told you were "good to go?" What do you wish you'd done differently?

--------
Check out the post to see what an expert consensus said (Some great Delphi studies led by in 2024 looking at readiness and run progression)

11/15/2025

WTF, Christopher?

Sometimes you read a line in a book & it hits that nerve you didn’t even realize was still tender.

I’ve been a PT for 26 years...I’ve heard it all—triumph, heartbreak, embarrassment, shame, the whole messy human spectrum. So when I picked up "Brief Flashings in the Phenomenal World" & saw physical therapy enter the chat, I braced myself.

Katie—an ultrarunner—breaks her leg in a freak rafting accident & ends up seeing a young PT, Christopher, 3x/week.

Honestly? The cringe starts early and builds fast.

“He smiles too much at the parts of the story that aren’t funny-falling out of the raft… & spends more time talking about his mountain bike racing than what I can do to heal my leg.”

Then… the classic line:
“You know running is so hard on your knees. I mean it’s brutal. Mine just can’t take it.”

WTF, Christopher?

Read any research since graduating? Running being “bad for your knees” is a myth, an old wives’ tale, & projecting your issues onto your patient is peak cringe.

Katie—bless her—calls it out. She literally tells him:
“If you believe that negative story about running while you’re trying to heal me so I can run again, the therapy won’t work. Your mindset matters just as much as mine.”

Exactly.

So Katie, on behalf of my entire profession… I’m sorry. I’m sorry for every PT who treats from their own lived experience instead of evidence. I’m sorry for those who forget the person in front of them & make themselves the main character.

And yes—my own lived experience as a runner, mom with 2 C-sections, miscarriage, hip surgery, prolapse, diastasis recti, stress incontinence, & perimenopause chaos absolutely helps me relate. But it is a conscious practice to not turn my story into someone else’s limitations.

If you’ve ever had a provider—PT or otherwise—become a barrier instead of a bridge, I’m sorry for that too.

If running is your jam, I’ve got you. If running isn’t your jam, I’ve got you too.

What’s a “Christopher moment” you’ve had that made you question everything— & how did you find your way back?

11/11/2025

🦃 PRE-THANKSGIVING SALE ALERT 🦃

Attention all pregnancy, postpartum, and peri/menopause PROS—

If you’re anything like me and prefer to the Friday after Thanksgiving instead of shop ’til you drop… you won’t want to miss this deal, Nov 14-24.

Before the turkey, before the chaos, before we blink and it’s 2026—it’s your chance to grab Run Strong Again PRO at 25% off the regular price. 👀

If you’ve been waiting for a sign to level up your game with pelvic floor confidence—this is it.

👉 DM me to get on the list for Run Strong Again PRO pre-Thanksgiving sale, or make sure you’re signed up for my weekly newsletter so you don’t miss out.

Because let’s be honest… nothing says gratitude like helping women feel strong again. 💪

11/08/2025

Some days, it feels like everyone else is out there crushing miles while you’re stuck in the “pause.”

The season of waiting. Healing. Holding it together.

Maybe you’re pregnant and the thought of pounding pavement with a full bladder sounds like your own personal nightmare.

Maybe you just had a baby and your pelvic floor still feels like it’s negotiating a peace treaty with gravity.

Maybe you’re nursing an injury that finally screamed loud enough to make you stop—right when life finally gave you space to chase your running goals again, only to realize your body feels heavy and slow, like you’re running through wet cement while your mind still moves at full speed.

Or maybe life just… got loud.

Kids. Work. Hormones. Exhaustion that no amount of coffee can fix.

You start wondering if you’ll ever get back to feeling like you again—the version of you who could run free, strong, and pain-free.

I’ve been there.

🔹After hip surgery 18 years ago.
🔹After two C-sections.
🔹And last year, staring down another labral tear.
🔹Even this morning I feel this, body aching, recovering from 21 miles and 13 hours hiking the Grand Canyon.

It’s frustrating as hell, even when you “know better.”

But here’s what I’ve learned: the fire doesn’t actually go out.

It flickers, sure. It hides behind all the logistics and self-doubt.

But it’s still there, waiting for the moment you decide to start again—slow, messy, imperfect.

The first walk-run after surgery.

The first time your body feels strong enough to lift again.

The day you realize your hips aren’t screaming anymore.

Those are the quiet wins that matter more than medals or PRs.

So if you’re in the hard middle right now—

The “plugging away” season where progress feels invisible—

Keep going. Head down. One small step at a time.

Because I promise, the best really is yet to come.

🔥 Here’s to finding your way back—on your terms.

What season are you in right now: rebuilding, recovering, or rising? Share 👇

10/29/2025

My client DM'd me in the middle of her marathon. No joke.

I don’t take these moments lightly.

Marathons aren't just about shiny PRs or podium pics—it’s about the little stories on the edges.

Promises kept. Big, maybe-a-little-crazy ideas that became real. The vulnerable, human moments that stick with you.

This client and I clicked right away—we’re both moms of tweens/teens, trying to juggle work, kids, and life-ing.

Neither of us had the kind of return to run guidance in our early postpartum days that moms have now (it didn't exist).

No one was talking about strength and coordination training back then, especially for mother runners!

Last Sunday, she DM’d me in the middle of the Marine Corps Marathon.

We’d met a few months ago and I was helping her with pain at her p***c bone when running longer than 8 miles (yep, not just pregnant or postpartum women deal with this).

What she didn’t have in perfect training (ok, let's be honest...lack of strength training), she made up for in showing up—small runs, consistency, attitude, and the guts to go back to basics to see if what we could do in a short time.

Her only goal: make it across the 14th Street Bridge before the cutoff and still be able to walk. That stretch is long, lonely, and brutal. I’ve run it more times than I can count over the years—it’s a total gut check.

And she did it. She kept going. She finished. And then she sent me that pic at the Marine Corps statue with her family—everyone smiling, everyone across the line together...and hardly any pain to boot.

This is why I do what I do.

It’s not just working with elites or hitting PRs with the Insta-worthy finish line shot.

It’s helping someone create a memory with the people they love. It’s saying yes to something that wasn’t perfect on paper, but mattered anyway.

It's about not saying no, but instead..."yes, and..."

It’s an absolute privilege to witness moments like these. Honestly, it means more than I can say.

👉 Have you ever given up on a race (or even skipped signing up) because the buildup wasn’t perfect?

Carrie Pagliano Physical Therapy

01/28/2026

01/20/2026

01/05/2026

12/29/2025

12/13/2025

12/02/2025

12/01/2025

11/18/2025

11/15/2025

11/11/2025

11/08/2025

10/29/2025

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