Am I Ready for High-Impact Exercise Postpartum? A DPT’s Checklist

Written By Dr. Lindsay Chambers

Just because you can run or jump postpartum doesn’t always mean your body is ready.

What counts as high-impact exercise?

  • Running

  • Jumping

  • HIIT workouts

  • Plyometrics

Signs you may not be ready yet

  • Leaking during exercise

  • Pelvic pressure or heaviness

  • Pain (back, hips, pelvis)

  • Core weakness or doming

  • Feeling unstable or disconnected

What readiness really looks like
A solid foundation includes:

  • Core strength and control

  • Pelvic floor coordination

  • Single-leg stability

  • Impact tolerance without symptoms

How postpartum PT helps
We assess:

  • Strength

  • Movement patterns

  • Impact readiness

  • Individual goals


There’s no rush — and no gold star for pushing too soon. The goal is returning to impact strong, confident, and injury-free! If you want help or an assessment of where you are at currently, don’t hesitate to reach out!

Dr. Lindsay Chambers https://www.bloompt.org
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