Muscle aches and joint stiffness are all natural signs of ageing. They often result from wear and tear on your body, loss of tone, loss of bone and body mass, long-term conditions, lasting injuries and sometimes, side effects from medications.

But if you are going through perimenopause or menopause, these pains become even more common, with research suggesting around 70% of women will experience them. And it’s the imbalances in our hormones, in particular estrogen, in our bodies that contribute to feeling joint pain (or arthralgia) and muscle aches, making addressing joint pain crucial during this phase. Hot flashes are also a common symptom, occurring alongside joint pain and other menopause-related issues.

If you already have a pain-related long-term condition, perimenopause and menopause may also increase your pain sensitivity due to your fluctuating hormones. Chronic pain can lead to poor sleep, lower mood and weight changes, beginning an unpleasant cycle that’s hard to break, not to mention one you don’t deserve!

This is why it’s important to look after yourself, take stock, and adjust certain lifestyle factors to minimise the chances of suffering aches and pains through the menopause transition.

What is menopause-related joint pain?

Menopausal joint pain symptoms are most commonly felt in the knees, shoulders, hands, neck, or elbows and come in various forms, such as dull aches, spasms, burning pains, or shooting sensations. Joints can also feel stiff, and the discomfort might appear in tendons, muscles, or bones and can be felt anywhere on your body, from the jaw to the toes. These symptoms differ from person to person, making your experience unique.

Causes of Joint Pain During Menopause

Joint pain during menopause is a complex phenomenon that can be attributed to various factors. The primary cause is the decline in estrogen levels. Estrogen plays a crucial role in maintaining joint health by regulating inflammation and promoting the growth of cartilage and bone. As estrogen levels drop, the joints become more susceptible to inflammation and damage, leading to pain and stiffness.

Other factors that contribute to joint pain during menopause include:

• Hormonal changes: The fluctuation in hormone levels during menopause can lead to changes in the joints, making them more prone to pain and inflammation.
• Osteoporosis: The decline in estrogen levels can also lead to osteoporosis, a condition characterized by brittle and porous bones that are more susceptible to fractures.
• Rheumatoid arthritis: Menopause can trigger the onset of rheumatoid arthritis, an autoimmune disease that causes inflammation and pain in the joints.
• Lifestyle factors: Poor diet, lack of exercise, and stress can all contribute to joint pain during menopause.

Understanding these causes can help you take proactive steps to manage and alleviate joint pain during this transition.

The correlation between chronic joint pain and the menopause transition

This 2022 study of 200,000 menopausal women showed that those most affected by common menopausal symptoms were more likely to experience chronic pain.

The menopausal transition also increases our chances of suffering from inflammatory and musculoskeletal conditions like rheumatoid arthritis (RA), fibromyalgia and osteoarthritis. In addition to the decline of estrogen, a painkiller that helps protect our bones, progesterone, our anti-inflammatory hormone, also dips, which may leave us more susceptible to painful swelling and joint problems.

Despite this, research into the link between inflammation and hormones is still in its infancy and developing because the interplay between all the sex hormones and their effect on a body’s inflammatory response is complex.

Prevalence of Joint Pain During Menopause

Joint pain is a common symptom of menopause, affecting over 50% of women. According to a study published in the Journal of Women’s Health, 62% of women reported experiencing joint pain during menopause. The prevalence of joint pain during menopause varies depending on factors such as age, lifestyle, and underlying health conditions. Knowing that you are not alone in experiencing joint pain can be reassuring and motivate you to seek effective treatments and lifestyle changes.

Symptoms of Joint Pain

The symptoms of joint pain during menopause can vary from woman to woman, but common symptoms include:

• Pain and stiffness in the joints, particularly in the hands, feet, knees, and hips
• Swelling and inflammation in the affected joints
• Limited mobility and flexibility
• Morning stiffness that lasts for more than 30 minutes
• Pain that worsens with activity and improves with rest

Recognizing these symptoms early can help you take steps to manage your joint pain effectively.

It's not just joint pain that affects us in perimenopause and menopause.

There are a number of typical perimenopause and menopause symptoms that can be quite uncomfortable or, at times, painful and often resemble musculoskeletal pain or even the symptoms associated with fibromyalgia, such as:

• Joint stiffness
• Joint swelling
• Muscle aches and spasms
• Low stamina
• Low strength
• Pins and needles
• Migraines
• Brain fog
• Fatigue
• Anxiety
• Increased inflammation
• Digestive problems

If you are concerned about the severity and complexity of your symptoms, please seek professional medical advice to rule out any underlying health issues (like RA, fibromyalgia and osteoarthritis) and get the right assistance for your journey.

How to support your joint health through perimenopause and menopause

Menopausal joint aches are common symptoms experienced by many women due to hormonal changes during menopause. Fortunately, there are lifestyle adjustments and treatment options to consider, ensuring you can continue to lead a more pain-free life.

Eating well

Swapping processed, convenience foods for a variety of colourful, nutrient-rich anti-inflammatory choices is a great start to supporting your body and reducing menopausal joint pain symptoms. Cherries, berries, tomatoes, olive oil, dark green leafy vegetables (like spinach, kale and silverbeet), oily fish and nuts like almonds and walnuts are fantastic foods for fighting inflammation. They also help keep you feeling fuller and more energised during the day.

Getting enough rest

We all know getting regular, good-quality sleep can be very hard to come by during this time. But we feel more pain when we are tired. There are things we can do to welcome rest. Limiting screen time, wearing breathable bed clothes, keeping rooms dark at night and allowing yourself quiet space to rest your body, breathe and relax are all vital.

Limiting alcohol and smoking

It might be nice to enjoy a cocktail or two, but these are treats best kept for special occasions! Try keeping happy hour wines to a minimum if you want to reduce inflammation and increase your water intake. If you smoke, you are most likely making your symptoms worse, so now is a great time to seek help quitting if needed.

If it feels good, move!

Keeping as active as your pain allows, especially if you are experiencing worsening joint pain, is about the best thing you can do for yourself. Find something that’s low impact you enjoy, gently ease in, and pace yourself. Swimming, yoga and walking are ideal. The more you move, the better your joints will feel over time.

Keeping stress to a minimum

Easier said than done sometimes, but noticing your triggers, trying meditation, massage, going for a walk, or perhaps some simple deep breathing exercises can all positively impact how you feel and keep unpleasant menopause symptoms like weight gain, joint pain, and insomnia under control or even at bay.

The power of herbal ingredients

Ginger is a natural anti-inflammatory. Gingerol is the main compound found within the root and is full of antioxidants and anti-inflammatory qualities, with many studies showing it to be highly effective in helping to ease joint aches and reduce inflammation.

The adaptogenic herb Bacopa Monniera is another powerful weapon to fight joint pain. Used in Indian medicine for centuries, this potent Indian medicinal plant is a notable nootropic herb but also has the ability to reduce acute pain and inflammation due to its various bioactive compounds.

These key ingredients feature in The Menopause Co.’s Focus blend, designed to clear brain fog, support concentration, improve memory and bring clarity and focus.

When to Seek Medical Attention

If you are experiencing joint pain during menopause, it is essential to seek medical attention if:

• The pain is severe and persistent
• The pain is accompanied by swelling, redness, or warmth in the affected joints
• The pain is worsening over time
• You are experiencing difficulty moving or performing daily activities
• You have a history of osteoporosis or rheumatoid arthritis

Early diagnosis and treatment can help alleviate joint pain and prevent long-term damage to the joints. Don’t hesitate to reach out to a healthcare professional to get the support and care you need.

Explore prescribed medications

Discuss the benefits of prescribed menopause medications with your doctor or menopause specialist, especially for managing joint pains. Be educated and informed so you can make the right decision to treat your unique combination of symptoms.

 If joint pain is affecting you, setting your limits is key

While you can make great progress in your overall well-being by making positive lifestyle changes, learning how to manage any discomfort or pain and protect your joints, especially in the context of menopause and joint pain, will ensure you keep on track and do the best you can for your body.

Planning and structuring your day will prevent ‘pushing through’ and causing potential flare-ups. Take the time to understand what your body can physically handle, and don’t be afraid to say no to activities and responsibilities that may cause you stress. For instance, would a long day walking through the city be better broken up by a rest in between or finishing up by lunchtime? Are you able to sit down if needed? Can you reduce the number of appointments you must attend each day?

By planning, prioritising and adopting healthy lifestyle habits, you can ensure all your good work is helping you live better. Your joints will thank you for it!

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This article has been reviewed by our expert advisory team.