Yeah - you will make things worse. If your bleeding gets worse after doing something, its a pretty good sign that its too much.
About a week after having jenna I trained with my junior netball girls, and got lots of clots that afternoon/night, not to mention my pelvic floor was a little weak.
I talked to the midwife about it, and she said TOO SOON!! I had thought there was a finite amount of blood to come out, so if it came heavier, that was normal. Apparently not - it you get worse, then you have been naughty.
Thats just what I was told. I think my lochia lasted for about 3-4 weeks? AF was back about 6w later.