Menopause joint pain and stiff fingers in the morning: top tips

If you asked someone to name menopausal symptoms, you’d expect to hear about hot flushes and night sweats. But menopausal joint pain is a symptom that catches many unawares. It affects as many as 40% of all menopausal women.

Menopausal joint pain is commonly mistaken as an inevitable part of the ‘ageing’ process. Whilst women may seek help for other symptoms, they often struggle on with aching and painful joints.

Have you found yourself waking up to joints feeling as stiff as a board, almost like they’ve turned into concrete overnight? You’re not alone. I, too, was taken aback by how my joints started to ache, seemingly out of nowhere.

Initially, I was worried it might be rheumatoid arthritis, but thankfully, the tests came back clear. Still, I found myself grappling with stiff and achy hands every morning.

It turns out, it can be down to our hormone levels. Our joints have these little receptors for oestrogen, which helps protect them. As our oestrogen levels drop during menopause, inflammation can kick in causing new aches and pains.

And, menopause typically coincides with being middle-aged when our joints are more likely to have some wear and tear, which is a frequent cause of osteoarthritis.

Why are my fingers stiff in the morning during menopause?

Stiff, achy fingers first thing in the morning are one of the most common joint symptoms women notice in perimenopause and menopause. Your hands may feel swollen or clumsy when you wake up, then loosen up as you get moving. This can start in perimenopause, often years before your periods stop.

Oestrogen helps to control inflammation and keeps the tissues around your joints healthy. When levels fall, joints and tendons can become stiffer and more inflamed, and this is often worse after a night of not moving. Small joints in the hands, as well as knees, hips and shoulders, are often affected.

Simple things that help with stiff fingers in the morning:

• gently open and close your hands and circle your wrists before you get out of bed
• run your hands under warm water or hold a warm mug to ease stiffness
• squeeze a soft ball or a rolled-up flannel a few times through the day
• keep active, as regular movement keeps joints supple

When to see your GP about joint pain

Menopause is a common cause of joint aches, but it isn’t the only one, so it’s important to get new joint pain checked. See your GP if:

• your joints are swollen, hot or red
• morning stiffness lasts longer than 30 minutes, or keeps getting worse
• the pain affects the same joints on both sides of your body
• you also feel generally unwell, very tired, or have a fever or weight loss

These can be signs of inflammatory arthritis, such as rheumatoid arthritis, which needs treating early. A simple blood test can help rule it out, just as it did for me.

So what can you do to combat joint pain?

There are steps we can take to ease the discomfort, whether it’s menopause-related or due to osteoarthritis.

HRT

Hormone Replacement Therapy Works by replacing the main hormones that the body is no longer naturally producing, such as oestrogen and progestogen. Evidence suggests that HRT can reduce joint pain brought on by menopause and is life-changing for some.

However, not everyone wants to take HRT and it isn’t suitable for everyone, particularly those who have had, or are at high risk of getting certain types of breast cancer. Speak to your GP who can give you more information about the risks and benefits to help you decide whether it’s right for you.

Exercise is your joints’ best friend

Strengthening the muscles around your joints can work wonders in reducing strain and pain, particularly for knees and hips. Start gently with activities like yoga or swimming. Then gradually work in some strength training exercises a couple of times a week.

Don’t forget to give your joints a good stretch. Regularly moving them through their full range of motion can help maintain flexibility and ease stiffness. Just a few simple stretches each day can really help.

Maintaining a healthy weight

Maintaining a healthy weight can significantly ease the pressure on your joints. Just think, every time you climb stairs or tackle an incline, your knees are bearing two to three times your body weight. Shedding even a few pounds can make a noticeable difference.

There is no need for drastic measures. Cutting back by just 125 calories a day and burning off the same amount through activities, like stair climbing or walking, can lead to significant benefits.

Supplements

If you’re interested in supplements, rosehip extract, also known as GOPO, has shown promise in reducing inflammation and joint stiffness. And, starflower oil is said to have joint-soothing properties.

Reduce your stress levels

Stress can cause your muscles to tense up. And, when progesterone levels reduce, so can your pain tolerance. So, stress, anxiety and depression can ramp up musculoskeletal problems, making any pain and stiffness feel even more intense.

That’s why it’s crucial to carve out some relaxation time in your day. Everyone’s different, so explore various techniques to find what works best for you. From CBT and mindfulness to simple breathing exercises. Visualisation, walking, chatting to a friend or listening to music – there’s plenty to try!

Over the counter medications 

For some, simple painkillers and anti-inflammatory gel rubs can work wonders in soothing your symptoms and tackling inflammation. Ask your pharmacist whether they’re suitable for you.

Will menopause joint pain go away?

For many women, joint aches ease once hormone levels settle after menopause, and treatment such as HRT can help much sooner. But joint pain doesn’t always disappear on its own, especially if wear and tear or osteoarthritis is also involved. The steps above, particularly regular strength exercise and staying a healthy weight, help whatever the cause.

Frequently asked questions

Can perimenopause cause joint pain?

Yes. Joint pain can start in perimenopause, when oestrogen levels begin to fluctuate, often before other symptoms such as hot flushes. Many women don’t realise the two are linked.

Can HRT help with joint pain?

HRT can reduce joint pain caused by menopause, and some women find it makes a big difference. It isn’t suitable for everyone, so talk to your GP about the benefits and risks for you.

What are the best exercises for menopause joint pain?

Low-impact activities such as walking, swimming, cycling, yoga and Pilates are gentle on your joints. Add strength exercises two or three times a week to support your knees, hips and back. Our free menopause workout is a good place to start.

Prioritising time for self-care

As you navigate the whirlwind of menopause, it’s crucial to hit pause and take stock of your life. It brings about physical and emotional changes that necessitate increased self-care. It’s your secret weapon for maintaining your wellbeing through this transition.

After reading this blog, consider making an action plan. Whether it’s discussing HRT with your GP, or pencilling in time for daily stretches. Your health and happiness matter, so carve out that ‘me-time’ and let self-care be your guiding light.

So, there you have it – a friendly guide to tackling joint pain during menopause and beyond.

If you’re feeling unsure about how to navigate menopause, get a copy of FAQs on Menopause. No question is too embarrassing, naive, complicated or simple – everything you want to know answered. Available on Amazon

Contact MenoHealth today to learn more about our award-winning training and support sessions. Let’s work together to build a future where organisations support and retain their talent by creating an inclusive environment for everyone going through menopause. Contact us today!