Top tips for menopause and joint pain

Menopause joint pain

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 catch 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.

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.


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.


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.

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.


FAQs on menopause

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





Menopause First Aid Training


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!

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