READY TO RUN: RETURNING TO IMPACT AFTER BABY
Written by Ali Anderson, PT, DPT, CAFS, PCES
Reviewed by Anna McMaster, PT, DPT, PRPC
You've made it through pregnancy, childbirth, and the early postpartum haze -- and now you're itching to move your body in ways that feel powerful and energizing again. Whether that's running, jumping, HIIT, or a favorite sport, many people are eager (and maybe a little nervous) about returning to high-impact activities after having a baby.
As a pelvic floor physical therapist, I'm here to say: yes, you absolutely can return to impact postpartum -- but how and when you do it matters.
WHAT COUNTS AS "IMPACT"?
Any activity that involves both feet leaving the ground counts as high impact. That includes:
Running or jogging
Jumping jacks or jump rope
HIIT workouts
Dance cardio
Plyometrics
Certain sports like tennis or basketball
These movements place increased load and pressure on your pelvic floor, joints, and core systems -- all of which are significantly affected by pregnancy and birth.
WHY TAKE YOUR TIME?
Your body goes through significant changes during pregnancy and delivery. Even if you feel "ready," your tissues may still be healing.
The pelvic floor may be weakened or have scar tissue from tears or C-section
The abdominal wall may still be recovering from separation (diastasis recti)
Hormones like relaxin can linger for months, affecting joint stability
Sleep deprivation and under-fueling can increase your risk of injury
Jumping back into impact too soon can lead to issues like:
Urinary leakage, especially with running or jumping
Pelvic pressure or heaviness, which can be signs of prolapse
Low back, hip, or joint pain
Core instability or doming
Delayed healing and burnout
WHEN IS IT SAFE TO RETURN?
There's no one-size-fits-all answer, but current evidence-based guidelines recommend waiting until at least 12 weeks postpartum before resuming impact -- and even then, only if your body is ready. Think of 12 weeks as a starting point, not a finish line.
Signs you're not ready yet:
Leaking urine or stool during movement
A feeling of heaviness or bulging in the vaginal area
Pain during exercise, sex, or daily activities
Doming or coning at the midline of your belly
Feeling disconnected from your core or breath
HOW TO PREPARE FOR IMPACT SAFELY
Here's how we help clients build a safe return to running and jumping:
Get cleared by a pelvic floor PT: We assess your pelvic floor strength, coordination, pressure management, and postural alignment. We also check your abdominal wall and breathing patterns to ensure your system can handle load.
Start with low impact: Begin with walking, bodyweight strength training, and low-impact cardio. These activities build endurance and allow you to reconnect with your core and pelvic floor.
Train the basics:
Deep core and pelvic floor activation
Glute and hip strengthening
Balance and coordination
Breathwork to manage intra-abdominal pressure
Use a graded return-to-impact protocol: Introduce short intervals of jogging or jumping, with rest in between. For example:
20 seconds jog, 40 seconds walk x 5
Box step-ups before box jumps
Supported jumps before plyometrics
Listen to your body: Soreness is normal. Leaking, pressure, or pain is not. These are signs you need more recovery or a lower-impact option.
What many people don't realize is that virtual pelvic floor PT can support this entire process just as effectively as in-person care. Through a virtual session, your PT can assess your readiness, guide your return-to-impact progression, and help you troubleshoot symptoms along the way -- all from home. It's something we offer at Amie.
FINAL THOUGHTS
Returning to impact postpartum is possible -- but it should be intentional and gradual, not rushed or reactive. Think of this phase as retraining your body, not just resuming your pre-baby routine.
Working with a pelvic floor physical therapist can give you the tools, confidence, and support you need to return to running, jumping, and high-impact movement safely and sustainably.
Because postpartum strength isn't just about bouncing back -- it's about building forward.
For personalized return-to-impact support, Amie offers programs designed by pelvic floor PTs for every stage of your journey.
REFERENCES
Christopher, S.M., Donnelly, G., Brockwell, E., Bø, K., Davenport, M.H., De Vivo, M., Dufour, S., Forner, L., Mills, H., Moore, I.S., Olson, A., & Deering, R.E. (2024). Guidance for medical, health and fitness professionals to support women in returning to running postnatally. British Journal of Sports Medicine, 58(6), 299-312.
Cuthbert, S.C., & Arroyo-Gil, V. (2023). Maximizing recovery in the postpartum period: A timeline for rehabilitation from pregnancy through return to sport. International Journal of Sports Physical Therapy, 17(5), 835-850.