The Link Between Menopause and Joint Pain

Menopause is a natural stage in a woman’s life, typically occurring between the ages of 45 and 55, that signals the end of her reproductive years. While hot flushes, mood swings, and sleep disruption are well-known symptoms, joint pain is another common, and often overlooked, complaint that can impact mobility and quality of life.

This blog explores how menopause affects joint health, particularly in the knees and hips, and offers practical strategies for managing symptoms and maintaining an active lifestyle.

Gentle movement and strength training are key to maintaining joint health during menopause.

How Hormonal Changes Affect Joint Health

One of the biggest changes during menopause is a drop in oestrogen, a hormone that supports cartilage flexibility and bone strength. When oestrogen levels decline, joints can become stiffer, more inflamed, and more prone to discomfort. This can worsen pre-existing conditions like osteoarthritis or even trigger new musculoskeletal symptoms.

Many women report joint pain in the hips, knees, and lower back during menopause. You may also notice:

• Morning stiffness or pain after periods of rest

• Muscle aches and swelling

• Fatigue that makes symptom management more difficult

  
  

The earlier joint issues are addressed, the better the long-term outcome. Consulting a specialist can help uncover the root cause and identify the best course of action.

Managing Joint Pain During Menopause

1. Hormone Replacement Therapy (HRT) - HRT can restore oestrogen levels and reduce joint pain, stiffness, and risk of bone loss. It may also help with hot flushes and mood swings. However, HRT isn’t suitable for everyone, so a personalised medical consultation is essential.

2. Diet and Supplements - A balanced diet rich in anti-inflammatory foods (like fish, nuts, and leafy greens) can ease joint discomfort. Supplements worth considering include:

• Vitamin D: Boosts bone strength and reduces musculoskeletal pain.

• Glucosamine and chondroitin: Support cartilage and joint flexibility.

• Omega-3 fatty acids: Help lower joint inflammation.

• Herbal supplements such as Boswellia serrata, Turmeric, and Ashwagandha may also offer benefits.

  
  

3. Exercise and Strength Training - Movement is key. Try:

• Yoga: Improves flexibility and relieves tension.

• Strength training: Boosts muscle mass and joint stability (3 sets of 6–8 reps focusing on lower body).

• Jogging: Once strong enough, it promotes joint longevity and cardiovascular health.

  
  

4. Stress and Mental Health Support - Stress can worsen inflammation and pain. Mindfulness, breathing exercises, and therapy can all support your mental wellbeing, especially if anxiety or low mood are present.

When to Seek Medical Advice

If joint pain is severe, persistent, or accompanied by swelling and limited mobility, consult a professional. A proper assessment can determine whether symptoms are menopause-related or due to underlying conditions such as rheumatoid arthritis or osteoporosis.

Treatment may include:

• Regenerative Injections

• Prescription medication

• Anti-inflammatory therapies

• Tailored physiotherapy and conditioning programmes

  
  

Book a Consultation If you’re struggling with joint discomfort linked to menopause, get in touch: pa@drbotchey.com