What does rehab coaching cover?
We work the space between physiotherapy and ordinary training, the phase where you're cleared to move but not ready to load fully. That means restoring range of motion, correcting the movement faults that contributed to the injury, and rebuilding strength step by step.
- Corrective exercise for posture, hips, shoulders and knees
- Post-surgery reconditioning within clearance
- Working around back pain, sciatica and joint issues
- Gradual return to lifting, running or sport
How do you keep rehab training safe?
We start from what your doctor or physiotherapist has cleared, never push through sharp pain, and progress load only when movement is clean. If something is beyond coaching, we say so and refer you on.
Do you work with a physiotherapist?
For assessment, hands-on treatment or a diagnosis, we work with a physiotherapy partner and can coordinate your programme with their plan. If you're training around a pregnancy-related issue, see our prenatal and postnatal page.
Which signs mean you stop training and see a doctor?
Stop the session and get urgent medical care for any loss of bladder or bowel control, or numbness around the groin and inner thighs, which both SingHealth and HealthHub flag as emergency signs, and stop for 24 hours and reassess if pain is clearly worse the morning after a session. Nothing here is medical advice.
| What you notice | What we do about it |
|---|---|
| Loss of bladder or bowel control, or numbness around the groin or inner thighs | Stop immediately and seek urgent medical care. SingHealth and HealthHub both flag this as an emergency. |
| New numbness, tingling or weakness travelling down a leg or arm | Session stops, we log it, and you see your doctor or physiotherapist before the next one. |
| Sharp, one-sided pain that is different from your usual ache | We stop loading that pattern for the day and reassess against your clearance. |
| Pain clearly worse the morning after every session | We cut load and volume and rebuild slower. Progress should not cost you sleep. |
| Chest pain, dizziness, or breathlessness out of proportion to the effort | Stop and get medical attention. That is not a training problem to coach through. |
Your doctor or physiotherapist sets the clearance and we train inside it. We do not diagnose, we do not override a physio, and where something is beyond coaching we say so and refer you on. Diagnosis-specific pages cover training with a slipped disc, knee injuries and shoulder injuries. Terms such as medical clearance and corrective exercise are defined in the fitness glossary.
Want this planned for you?
Tell us what your doctor or physiotherapist has said. We coach inside their plan rather than around it, and we will not train through a red flag.
How long does a return-to-training block take?
Plan on 8 to 12 weeks of coached work at 2 sessions a week to get from cleared-to-move back to loading properly, and expect the first 3 weeks to look unimpressive, since HealthHub notes most low back pain settles within about 6 weeks with self-management anyway. Coaching is about not re-injuring it.
- Weeks 1 to 3, restore: pain-free range, breathing, and the movement patterns your clearance allows. Two sessions a week, light load.
- Weeks 4 to 6, rebuild: load the pattern that hurt, at a weight you could repeat twice more. Up to 80% of Singaporeans get low back pain at some point, so this phase is the most common one we run.
- Weeks 7 to 9, reload: heavier compound work, plus the specific thing you want back, whether that is carrying a toddler up 4 flights or a park run.
- Weeks 10 to 12, retest: compare against the week 1 screen. If a marker has not moved we send you back to the physio rather than push harder.
- No promises: we will not put a date on when a joint stops hurting. That is your clinician's call, not ours.
What does injury-rehab coaching cost in Singapore?
Rehab-focused coaches sit in the same band as any other: typically S$80 to S$130 a session with the full roster at S$45 to S$210, and packs of 10, 15 or 20 sessions take 5%, 10% or 15% off that coach's own rate. The first consultation is free, and it is where the clearance conversation happens.
Bring the letter, the scan report or the physio note to that free consult. Sessions run in your HDB flat, your condo gym, the void deck or an ActiveSG gym near your MRT station, so you are not queueing for a machine while you relearn a hinge. If the first coach is not the right fit, tell us within 7 days of your first paid session and we re-match you or refund it. See back-pain coaching and the pricing page.