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

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

04/27/2026

Camp schedules. Family vacation. The inevitable summer cold that takes out the whole house. Your pelvic floor doesn't have to be one more thing on the list.

Now accepting new clients for early summer 2026 — and if you've been putting this off, here's your sign. You've got a few weeks left before the calendar turns into a different kind of sport entirely. Use them.

Whether you've got no kids on your plate, you're pregnant, have littles at home, or you're in the throes of peri/menopause — let this be "pelvic floor summer."

Because whether it's leaking on a run, that heavy pressure feeling that shows up when you're trying to get your workout in, or pain that's been quietly convincing you to do less than you want to — that's not just "part of it."

That's something we can actually work on.

In-person here in the DC Metro area, telehealth if you're in a compact state, or a virtual consult from anywhere. Schedule directly online — link in bio. No phone tag. No waiting for someone to call you back. Just book it before the summer chaos makes the decision for you.

☀️🏃‍♀️‍🏋️‍♀️What's the one workout you'd do without hesitation this summer if leaking, pressure or pain wasn't part of the equation? Share 👇

04/27/2026

In 2020 I built something I was really proud of. In 2024 I walked away from it. In 2026 I built something better.

If you've been here long enough, you might remember The Real Moms' Guide to Postpartum Return to Run.
I retired it in 2024 — not because it wasn't good, but because the research was moving fast, I was drinking from the fire hose trying to keep up with it, and honestly? I was also doing a full-on nosedive into perimenopause myself.

Turns out perimenopause and postpartum have more in common than most people realize. (Both are low estrogen states, for starters.)

The more I learned, the more I kept thinking — someone needs to build a program that actually accounts for all of this. The nuance. The variability. The fact that two women can walk in with the exact same symptoms and need completely different things.

Cookie cutter return to run programs weren't cutting it. So I built something different.

Run Strong Again is a choose-your-own-adventure return-to-run program for moms — from postpartum to perimenopause — navigating their way back to running with leakage, prolapse, or pelvic pain.

Because DIY is so much easier with a little help along the way.

That's where I come in.

The waitlist is open now.
Everyone on the list gets $50 off the regular price — an exclusive link lands in your inbox when the program launches in June.

👊 DM me for the waitlist link. 👊

What's the one thing that's been standing between you and running again? 👇

__________
(And if you're a postpartum or pelvic health PRO — RSA PRO is what you're looking for & it's available now. DM me for 🔗)

04/27/2026

Whether she truly believes it or not — and maybe she does, and that's great, for her — there are some things you deserve to understand about your own prolapse risk before you decide a habit list is the answer.

Because sometimes the simple habits work. And when they do, even better if they're evidence-informed. Start there. Absolutely.

But sometimes they don't — and it's not because you didn't try hard enough.

It's because your symptoms have a reason that breathing and glute bridges can't touch. And for some women, surgery isn't the thing to fear. It's the thing that gets their life back.

You deserve to know the difference.

Swipe through for the honest breakdown. The full deep dive is on Substack now. DM me for 🔗

💸Have YOU ever spent time or money on a program that didn't move the needle?
😞Did you blame yourself when it didn't work?

Drop a 🙋 below.

04/25/2026

🏅 She ran Boston at 22 weeks pregnant. Trapped nerve at mile 5. Two bathroom stops before the halfway mark. And still crossed that finish line in 2 hours 43 minutes.

Oh and did I mention? She won the Houston Marathon in 2:24:17 at 8 weeks pregnant. Didn't even know she was expecting when she won Honolulu in December. Boston was marathon number THREE while growing a human.

Someone give this woman a cape. 🦸‍♀️

And honestly? Her race? That's pregnancy running in a nutshell — just maybe with slightly less medal hardware.

One day you feel strong, fluid, totally yourself. The next you're hobbling to the coffee maker at 7am wondering if that was your last run for the next seven months.

Both of those days are real. Both of those days are valid. And neither one tells the full story.

Here's what we DO know — the evidence supporting running in pregnancy, for both mom and baby, is stronger than it has ever been. We are watching elite athletes redefine what's possible and we are just getting started on understanding what the pregnant athletic body is truly capable of. 🔥

But if watching Calli cross that finish line brings up FOMO rather than fire — that's okay too.

Someone else's pregnancy running journey doesn't define yours. And you absolutely do not have to accept the aches, the leaking, the heaviness as just "part of being pregnant."

Nope. Not on my watch. 👊

Working with a running-informed pelvic floor physio can help you stay active as long as possible, as comfortably as possible — managing whatever comes up along the way and building the foundation to find your running again in your new role as mom, in whatever way works for you.

Your pregnancy is not your running future. It's just one chapter of it. 💪

💬 What did running in pregnancy look like for you? Were you out there crushing it, or did your body have other plans?

Drop it in the comments — there's no wrong answer here 👇

04/20/2026

This isn't a hit piece on mommy and me yoga. I promise you.

A few weeks ago a new dad stopped me at the gym. Six weeks postpartum. His wife had just started mommy-baby yoga and he was beaming.

I didn't say anything. 😅

But it sent me straight back to 2011 — my own Wednesday 11:30am class, my own very optimistic plan to "just get back out there," and the wildly incomplete advice we were handing postpartum women at the time.

Our professional guidance for returning to running was essentially "just run and see how it goes."
I'm here to tell you that didn't turn out like I'd hoped.

Here's what I want you to hear:
I still recommend mommy and me yoga. One hundred percent.

It gave me community at the loneliest season of my life. My longest mom friendship. A bonus family who helped get my kids on skis at three years old. Class-and-lunch on a Wednesday when I didn't know if I'd ever feel like a person again.

What it didn't give me? A single component of what I actually needed to return to running.

That's not a knock on yoga. That's a systems problem.

We were inadvertently holding postpartum women back from core coordination work, early strengthening, and any real conversation about readiness.

The return-to-run readiness screen didn't even exist until around 2019. We handed women kegels and told them to wait.

We know better now.

If you're in the DMV area, we are so lucky. .l.a.m.dc @ ; options that exist now in ways they didn't in 2011.

Use them. Layer them. Community is not a luxury. It's part of the prescription.

Swipe through and then tell me 👇 — were you ever told one class was enough to get you back to running postpartum? What did you actually do?

04/14/2026

“Wait… am I missing something?”

That’s the thought that sneaks in.
Not when something is obviously wrong.
But when it’s just polished enough.

Just enough anatomy.
Just enough specificity.
Just enough “this worked for me.”

That’s the stuff that gets you.

Because when you’re dealing with leakage, heaviness, pressure…
you’re not looking for perfect—you’re looking for relief.

So your brain grabs onto anything that sounds like a plan.

That’s not you being naive.
That’s you being human.

But here’s the nuance that doesn’t fit into a quick reel:

Two people can have the same diagnosis and completely DIFFERENT experiences.
One runs marathons symptom-free.
Another feels pressure walking the block.

That doesn’t mean one did it “right” and the other did it “wrong.”

Bodies are variable.
Adaptation is variable.
Symptoms are variable.

And we’re still—very much—figuring out why.

So when something makes you pause and think “should I be doing that too?”

Take a breath.
You don’t need to chase every strategy.
You don’t need to decode every buzzword.
You don’t need to assume someone else’s outcome is the missing piece.

You need a plan that makes sense for your body, your symptoms, your life.

That’s the work.

Not copying. Not guessing. Not throwing darts.

Understanding your system and building from there.

🤔Have you ever followed advice that made total sense at the time… and then wondered why it didn’t actually change anything?

04/13/2026

If barefoot shoes fixed your pelvic floor… Nike would’ve dropped ‘Just Do It’ and rebranded to "Just Take Your Shoes Off."

And yet… here we are.

Here’s the thing—minimalist shoes aren’t magic.
They’re just a different way to load your body.

And postpartum?
Your system is already navigating a lot—pressure, coordination, tissue changes, sleep deprivation… all of it.

So swapping shoes and expecting a full fix?
That’s a stretch.

Also… quick reality check:
A lot of the research people love to cite here?
Not even done on postpartum women.
And even then… the results are mixed at best.

What actually matters more?
👉 Does it feel good when you run?
👉 Do your symptoms stay the same, improve, or get worse?
👉 Can your body handle the load you’re asking it to do?

For some runners, lower drop works.
For others, a little heel drop = less symptoms, better rhythm, easier runs.

That’s not you doing it wrong.
That’s you paying attention.

There’s no gold star for suffering through the “right” shoe.

What feels good, probably IS good.

👇 Be honest—have you ever changed something (shoes, form, program) because Instagram told you to… and it totally flopped?

04/08/2026

I downloaded a postpartum return to runguide so that you don't have to...and wow😳

Postpartum return-to-run advice is everywhere right now.

And listen—I’m not anti-programs, anti-guides, or anti-marketing.

I use them too.

But what I am against?

Oversimplifying something as complex as postpartum recovery into:

👉 “5 signs you’re ready”
👉 a 4-week cookie cutter plan
👉 with zero room for adjustment

(And not even remotely close to reflecting the growing body if evidence we have with postpartum running...)

Here’s what I see every single day in clinic:

Women doing everything “right”…
and still feeling like something is off.

That’s not because you’re broken.

It’s because the plan wasn’t built for you.

There is no one checklist.
There is no one timeline.
And there sure as hell isn’t one progression that works for everyone.

What there should be?

✔️ better screening
✔️ smarter progressions
✔️ actual off-ramps when symptoms show up

We can do better.

And moms deserve that.

👇 Have you ever tried to follow a return-to-run plan postpartum?
Did it help—or did it miss the mark?

🤔🤔🤔Want to hear my unfiltered thoughts about this R2R plan? DM me for Substack 🔗

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.

🏃‍♀️

Carrie Pagliano Physical Therapy

04/27/2026

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