Menopause and joint pain

Menopause affects everyone differently. For some, it can bring joint aches or stiffness that make daily life a little harder.

Learning what’s behind these changes, and how to care for your joints, can help you manage these symptoms and enable you to keep moving.

Most women experience menopause between the ages of 45 and 61.¹

Menopause is when menstrual periods completely stop due to a drop in hormones such as oestrogen and progesterone.

This drop in hormones can cause a variety of physical and mental symptoms, including aches and pains in the joints.

Oestrogen has many roles in the body, one of which is an anti-inflammatory effect. It also supports the production of fluid around the joints. As the amount of oestrogen in a woman’s body declines, joints can become stiffer and more inflamed, causing discomfort and less mobility.²

“Menopausal symptoms occur due to a sudden decline in circulating oestrogen levels,” says Dr Yvonne Chow, an endocrinologist at Jean Hailes for Women's Health.

“There are oestrogen receptors throughout the body, including in the joints. In tissues where oestrogen receptors are present, this sudden reduction in oestrogen can result in symptoms.”

The joints most affected include knees and hips, although some women will experience symptoms in their shoulders, hands, neck and elbows.

One of the most effective ways to reduce the risk of stiff, sore joints as we age is to stay at a healthy weight says Dr Chow.

“Maintaining a healthy weight is important to slow the age-related "wear and tear" of the joints. The more excess weight an individual carries, the more stress this puts on the joints.”

Strength-based exercises are also a key factor in supporting healthy joints through menopause.

“Targeted exercises to strengthen the muscles around a joint can be helpful for improving stability and supporting the joint, thereby reducing joint pain,” says Dr Chow.

If you have joint pain in a specific joint you may be able to help reduce it by doing targeted exercises that can strengthen the muscles around that joint. Speak to an exercise physiologist or physiotherapist who can recommend how to get started if you’re new to exercise.

Swimming, cycling and walking can all help to support your joint muscles without overly stressing sore joints.

Strengthen your knee joints by doing exercises such as:³

• Half squats
• Calf raises
• Hamstring curl
• Seated leg extensions
• Side leg raises

Strengthen your hip joints by doing exercises such as:⁴

• Hip circles
• Sidesteps with a resistance band
• Clamshells
• Steps ups
• Romanian deadlifts

Strengthen your shoulder and neck joints by doing exercises such as:

• Chin tucks
• Shoulder blade squeezes
• Neck rotations
• Shoulder shrugs
• Rows with a dumbbell or resistance band

Always speak to a healthcare professional before starting any new exercises to help prevent injury.

If your joints are sore as a result of menopause, your doctor may recommend medication⁵ such as Menopausal Hormone Therapy to help prevent symptoms.

Over the counter medication and topical treatments may also be recommended.

Speak to your GP about joint pain.