Joint pain is a common symptom of menopause that can interfere with your daily life. Here’s how to manage it.
Joint or musculoskeletal pain is a common symptom of menopause. Menopausal joint pain, or menopausal arthralgia, can manifest as a decreased range of motion, popping or cracking sounds when joints move, aching, stiffness, swelling, and shooting pains in the hands, knees, hips, or spine. More than 50% of women experience joint pain or arthritis at the time of menopause (1 ). Regardless of how it manifests, joint pain can interfere with your daily life. Here’s how menopause affects joint pain and how you can manage its symptoms.
What is joint pain? Joints are part of the musculoskeletal system and are found anywhere in the body where the ends of two or more bones meet (2 ). Joint pain is discomfort that affects one or more joints and is most commonly felt in the knees, hips, feet, hands, or spine. The pain may be constant or intermittent, and you may feel stiff, achy, or sore. Joints are essential to maintaining the body’s structure and mobility, so joint pain can limit the ability to perform basic tasks and reduce your quality of life.
Menopause and joint pain Menopause officially occurs when you’ve gone 12 consecutive months without a menstrual period. During this time, estrogen levels decline and the ovaries stop producing eggs. Estrogen is a key hormone that not only supports the reproductive system but also contributes to cardiovascular and bone health. It has anti-inflammatory properties and helps increase the collagen content of connective tissues that support the joints (3 ). When estrogen declines during menopause, it affects the structure and function of these tissues, contributing to joint pain and an increased risk of injury. Menopausal individuals are at a greater risk of osteoporosis and cardiovascular disease.
While studies suggest that estrogen decline may cause joint pain through inflammation and muscle and bone loss, other contributing factors include aging, the natural breakdown of cartilage, weight gain, poor sleep, stress, lack of physical activity, and pre-existing autoimmune or musculoskeletal conditions. More research is needed to fully understand the connection between estrogen and joint pain.
>>MORE: What Are Estrogen Dominance Symptoms?
Osteoarthritis Arthritis is the most common cause of joint pain, and postmenopausal women are at a higher risk of developing osteoarthritis–the most prevalent form. Osteoarthritis is a degenerative joint disease that breaks down the cartilage that protects the joints (4 ). Without enough estrogen to support collagen production, it can accelerate the progression of osteoarthritis.
Inflammatory conditions Rheumatoid arthritis may also contribute to chronic joint pain during menopause, although more research is needed to its link to hormonal fluctuations (5 ). Rheumatoid arthritis is an autoimmune inflammatory disease that causes pain in the wrists, fingers, toes, and other joints. The immune system attacks its own body tissues, affecting the lining of the joints and bones (6 ). Because estrogen has anti-inflammatory effects, a deficiency may trigger or worsen rheumatoid arthritis symptoms. If you are experiencing these symptoms, it’s important to consult your healthcare provider to determine whether they stem from menopause or an underlying condition.
>> RELATED: Normal Estrogen Levels During Menstrual Cycle
How to manage menopausal joint pain If you’re experiencing joint pain, consult your healthcare provider to determine the cause and best course of action. Here are some strategies for relief:
Exercise frequently and strength train: Regular physical activity and strength training preserve muscle mass, support bone health, boost metabolism, improve mental health, and help maintain joint stability. Muscle loss, a natural process of aging, is worsened by menopause. Strength training and high-impact exercises can help build muscle and bone density, prevent injuries, and improve joint function. Increased movement and stretching can also reduce pain and stiffness. Physical therapy may help with pain management and muscle strengthening. Hormone replacement therapy: As estrogen and progesterone levels drop and become imbalanced, your doctor may recommend hormone replacement therapy (HRT) to stabilize hormone levels to relieve perimenopause and menopause symptoms. HRT may reduce inflammation, improve joint health, and increase bone density to alleviate joint pain (7 ). Eat anti-inflammatory foods: Incorporate foods with anti-inflammatory properties and those rich in calcium and vitamin D into your diet. Fruits, vegetables, herbs, and spices (like turmeric and cinnamon) may help ease joint pain. OTC medications and supplements: Over-the-counter pain relievers such as Ibuprofen and Tylenol can help. Supplements like fish oil, collagen, and vitamin D may also support joint health (8 ). Consult your doctor to determine what’s appropriate for you. Quit smoking: Smoking can intensify menopausal symptoms, including joint pain, and has numerous negative health effects overall.Manage stress: High levels of stress are associated with more severe menopause symptoms, including joint pain. One study suggests that stress may directly increase joint discomfort during menopause (9 ). Mindfulness, acupuncture, yoga and other relaxation techniques can help reduce stress. Managing weight: Weight gain is a common symptom during menopause. Hormonal changes can slow your metabolism, accelerate muscle loss, and increase fat accumulation (especially around the abdomen). Excess weight puts additional pressure on your joints and bones, contributing to pain and discomfort.How does menopause affect joint pain and how to manage symptoms: the bottom line Joint pain is a common symptom of menopause, but it doesn’t have to take over your life. Adjusting your daily routine–through exercise, an anti-inflammatory diet, stress management, and medical guidance–can provide relief. If joint pain is interfering with your quality of life, consult your doctor to explore treatment options tailored to your needs.
