Menopause brings plenty of changes, and one of the most frustrating ones for many women is joint pain. It can be surprising to suddenly feel stiffness, aches, and discomfort in your knees, hips, or hands when you never had issues before. Sometimes women are unaware that the pain can be down to menopause. One client I had said she had visited the physiotherapist numerous times and menopause was never suggested as a potential cause of her aches.
The good news is you're not alone, and there are lots of ways to deal with it. In this blog I am going to break down why it happens and what you can do to help ease the pain.
Why Does Menopause Cause Joint Pain?
One word: hormones. During menopause, your body’s oestrogen levels drop, and oestrogen is key for keeping your joints healthy. It helps control inflammation and keeps the cartilage (the stuff that cushions your joints) in good shape. When oestrogen levels go down, inflammation can go up, and your joints might not feel as smooth as they used to.
On top of that, menopause can come with other changes like weight gain or lower activity levels, which can put extra stress on your joints. Unfortunately, age doesn’t help either, as muscles around the joints naturally weaken over time, making aches more likely. I often wake up in the morning and creek as I get out of bed!
What Does Menopausal Joint Pain Feel Like?
Joint pain during menopause can hit a lot of areas: knees, hips, hands, shoulders, even your back. Here are some of the common things women experience:
Stiffness, especially in the morning or after sitting for too long.
Swelling in the joints, making them feel tender or puffy.
Aches or soreness that seems to stick around.
Grinding or clicking noises when moving.
Trouble moving as easily as you used to.
How to Manage Joint Pain During Menopause
Luckily, there are ways to handle joint pain and get some relief. Here are some simple but effective tips to help your joints feel better.
1. Keep Moving
Even though joint pain might make you want to avoid exercise, staying active is actually one of the best things you can do. Try low-impact activities like walking, swimming, or biking. These exercises strengthen the muscles around your joints without adding too much stress. Stretching or yoga can also improve your flexibility and help with stiffness.
2. Keep an Eye on Your Weight
Extra weight can put more pressure on your joints, especially in your knees and hips. If you’ve weight during menopause (which is common), losing even a little can make a big difference in how your joints feel. A balanced diet and regular exercise are key to managing weight and protecting your joints.
3. Eat for Joint Health
What you eat matters when it comes to joint pain. Foods that fight inflammation can help calm things down. Some great options include:
Fatty fish (salmon, mackerel) for omega-3s
Leafy greens (like spinach and kale)
Nuts and seeds, especially walnuts and flaxseeds
Olive oil (a staple in the Mediterranean diet)
Berries (blueberries, strawberries) for their antioxidant
On the flip side, try to cut back on processed foods, sugar, and refined carbs, which can make inflammation worse.
4. Try Supplements
Some supplements might help with joint pain, but always talk to your doctor before starting anything new. Popular options include:
Omega-3s (from fish oil or flaxseed oil)
Glucosamine and chondroitin, often used for cartilage health
Turmeric or curcumin for its anti-inflammatory effects
Vitamin D, especially important for bone health as we age
5. Consider Hormone Replacement Therapy (HRT)
HRT can help relieve many menopause symptoms, including joint pain, by replacing the oestrogen your body is losing. It’s not for everyone, though, so it’s important to talk to your doctor about whether it’s the right option for you.
6. Stay Hydrated
It might sound simple, but staying hydrated is really important for joint health. Water helps keep your cartilage lubricated, so drink plenty throughout the day. Dehydration can make joint pain worse.
7. Mind-Body Connection
Stress and joint pain often go hand in hand. Stress can make pain feel worse, so practices like Sophrology can help you relax and take the edge off your discomfort. Through breathwork and tension release exercises, you can ease the pain and relax your muscles.
When Should You See a Doctor?
If your joint pain is really intense, doesn’t go away, or comes with other symptoms like fever or major swelling, I'd advise you to see a doctor. While joint pain during menopause is usually manageable, in some cases, it might be a sign of something else, like arthritis or osteoporosis. A doctor can help rule out any other issues and suggest treatments specific to your needs.
The Bottom Line
Joint pain during menopause is very common, but it doesn’t have to control your life. Staying active, eating well, and taking steps to manage inflammation can go a long way towards keeping your joints happy and healthy.
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