Why Many Mums Get Injured When Returning to Running Postpartum in Singapore

PhysioMatters
2 days ago
4 min read

PhysioMatters Singapore | Women’s Health Physiotherapy Singapore

Returning to running after childbirth is one of the most common fitness goals for new mothers in Singapore. However, it is also one of the highest-risk periods for injury, pelvic floor dysfunction, and persistent postpartum pain.

Many women assume that once they are medically cleared at 6 weeks postpartum, it is safe to resume running. Unfortunately, both research and clinical experience in women’s health physiotherapy show that the body is often not yet ready for high-impact exercise at this stage.

Understanding why postpartum running injuries occur is key to preventing them, and ensuring a safe, sustainable return to exercise.

Postpartum Running in Singapore: Why Injuries Are So Common?

Postpartum running injuries are not random. They typically result from a combination of:

Ongoing biological recovery after childbirth
Strength and stability deficits
A mismatch between physical capacity and training load

In Singapore, many mothers return to exercise early due to:

Busy work and family commitments
A strong desire to regain pre-pregnancy fitness
The misconception that “6-week clearance = full recovery”

However, physiotherapy research consistently shows that postpartum recovery continues for months, particularly in the pelvic floor and abdominal muscles.

1. The Postpartum Body Is Still Healing (Even After 6 Weeks)

One of the biggest misconceptions is that the body is fully healed at 6 weeks postpartum. Evidence from obstetric research shows that:

The pelvic floor remains in a regenerative phase for several months after birth
Abdominal muscles (including diastasis recti) continue healing beyond 3–6 months
Hormonal changes (e.g. relaxin) can keep ligaments more flexible, reducing joint stability

A study published in the American Journal of Obstetrics and Gynecology highlights that the early postpartum period is still an active phase of tissue healing.

Why this matters?

Running places 2–3 times body weight through the pelvic floor and lower limb system. Returning too early can overload tissues that are still recovering.

2. Pelvic Floor Dysfunction Is a Major Hidden Risk

Pelvic floor dysfunction is one of the most significant and often overlooked risk factors for postpartum running injury.

Research shows:

Up to 1 in 3 postpartum women experience urinary incontinence
Symptoms often worsen with high-impact exercise like running
Many women underreport symptoms such as leakage or pelvic heaviness

Common warning signs include:

Urine leakage when running, coughing, or jumping
Pelvic heaviness or pressure
Reduced bladder control during exercise

Clinical takeaway

Returning to running without proper pelvic floor rehabilitation can worsen symptoms and delay recovery.

3. Returning to Running Too Early Is a Leading Cause of Injury

A major contributor to postpartum injury is returning to running without adequate physical preparation. Key risk factors include:

Early return to high-impact exercise
Weak core and pelvic stability
Fatigue and poor recovery (especially common in new mothers)
History of vaginal delivery or perineal trauma

Research in sports physiotherapy shows that early return is associated with:

Pelvic girdle pain
Lower back pain
Hip and knee overload injuries

4. Core and Hip Weakness After Pregnancy Increases Injury Risk

Pregnancy and childbirth significantly affect:

Deep core muscles (e.g. transversus abdominis)
Hip strength and gluteal stability
Abdominal wall integrity (including diastasis recti)
Postural control and movement patterns

Without structured rehabilitation, this may lead to:

Poor running mechanics
Compensatory movement strategies
Increased joint stress during impact

Reduced lumbopelvic control has been identified as a key driver of running-related injuries in postpartum women.

5. Running Is a High-Impact Stress Test on the Body

Running is not a low-level activity, it is a high-impact, repetitive loading task. Evidence shows:

High-impact exercise significantly increases load on the pelvic floor
Deconditioned tissues may not tolerate repeated impact
Symptoms (e.g. leakage, pain) often only appear after returning to running

Modern sports medicine guidelines now recommend a:

Criteria-based return to running

Not simply a time-based clearance like “6 weeks postpartum”

6. Lack of Structured Postpartum Rehabilitation in Singapore

One of the biggest gaps in postpartum care in Singapore is the lack of structured rehabilitation before returning to running.

Many women:

Do not receive a pelvic floor assessment after childbirth
Resume running without objective strength testing
Follow general fitness advice instead of clinical guidance

Research shows that many postpartum runners lack support in:

Strength progression
Pelvic floor readiness
Gradual return to impact loading

This significantly increases the risk of preventable injury.

So Why Do Many Mums Get Injured When Returning to Running?

From a physiotherapy perspective, postpartum running injuries commonly result from:

Incomplete pelvic floor recovery
Reduced core and hip strength
Early return to high-impact exercise
Undiagnosed pelvic floor dysfunction
Lack of structured rehabilitation pathways
Fatigue and reduced recovery capacity

Safe Return to Running Postpartum in Singapore

A safe return to running should always be criteria-based—not time-based. At PhysioMatters Singapore, we recommend:

Pelvic floor assessment before resuming running
Core and hip strength screening
Ability to walk briskly and perform hopping tasks without symptoms
A gradual, progressive return-to-running programme

PhysioMatters Singapore: Postpartum Running & Recovery Experts

At PhysioMatters, we specialise in:

Postpartum physiotherapy in Singapore
Pelvic floor rehabilitation
Diastasis recti treatment in Singapore
Return-to-running postpartum programmes
Women’s health physiotherapy

We help mothers return to running safely, confidently, and without injury.

Final Thoughts

Postpartum running injuries are highly preventable with the right physiotherapy approach.

The key question is not whether mothers can return to running—but whether their body is truly ready for the demands of impact exercise.

With structured rehabilitation and proper assessment, postpartum women can return to running:

Safely
Strongly
Sustainably

If you are considering a return to running after childbirth or have already started and are experiencing symptoms, book an appointment with our team. We will assess your readiness and create a personalised programme to support your recovery and performance.

Cheers

Danielle