If you have been experiencing new or worsening joint stiffness, aches, or discomfort particularly in your knees, hips, shoulders, or hands. It may be related to the hormonal changes of perimenopause and menopause.
This is a well recognised clinical phenomenon known as menopausal arthralgia or the musculoskeletal syndrome of menopause, which is experienced by over half of women during this stage.(1)
What is menopause joint pain?
Musculoskeletal syndrome of menopause is a commonly acknowledged and complex constellation of changes that occur with declining estrogen. It includes, but isn’t limited to, general musculoskeletal pain, joint pain (arthralgia), loss of lean muscle mass, and reduced bone density, which raises the risk of fractures. You may also be more prone to tendon or ligament injuries, experience shoulder issues like frozen shoulder (adhesive capsulitis), or notice worsening cartilage health, which can contribute to the progression of osteoarthritis.
It can result in joint pain that can present as stiffness, swelling, soreness, or general aching in the joints and is often worse in the morning or after periods of inactivity. It can affect any part of the body, but commonly impacted areas include the:
- Knees
- Hips
- Neck and shoulders
- Hands and fingers
- Lower back
This isn’t just the result of overexerting yourself. If your joints suddenly feel stiff or sore during perimenopause or menopause, hormones could be the reason.
Can menopause cause joint pain?
Hormonal changes during menopause, especially falling oestrogen levels, can cause or worsen joint problems.
Oestrogen has anti-inflammatory properties and helps protect joint and bone tissue. As levels decline, joints can become:
- More inflamed
- Less lubricated, with increased friction
- Slower to repair (1)
That’s why many women in midlife suddenly experience new or worsening joint stiffness during menopause.
How common is joint pain during menopause?
Menopause joint pain is very common but often under-discussed.
Research suggests that more than 70% of women will experience musculoskeletal symptoms, and 25% will experience this to a debilitating degree through the transition from perimenopause to postmenopause (2).
What does menopause joint pain feel like?
It’s different for everyone, but many women report:
- Aching or throbbing joints
- Morning stiffness that eases as the day goes on
- Swelling around joints
- Clicking or grinding sensations
- A general feeling of being less mobile or more fragile
For some, the pain is mild but persistent. For others, it can interfere with work, exercise, or sleep. Hip joint pain in menopause is particularly common and can affect walking and posture.
How to treat menopause joint pain
There's no one-size-fits-all approach, but there are multiple strategies you can use on their own or in combination to improve menopause joint pain and stiffness.
Hormone replacement therapy
Many women find that hormone replacement therapy (HRT) does help reduce joint pain by restoring oestrogen levels and reducing inflammation (3). If your pain appeared alongside other menopause symptoms, HRT could be part of the solution.
Exercise
Movement might be the last thing you feel like doing when you’re in pain. However, the right type of exercise can improve joint flexibility, reduce stiffness and support your overall mobility by maintaining the strength of your bones and muscles (3). Finding what works, such as yoga, walking, strength training, or swimming, can help support your joints without stress.
Relaxation
Whether it’s CBT, mindfulness, deep breathing, guided visualisation, reading or simply listening to calming music, relaxation techniques can help calm the nervous system, reduce stress hormones and ease pain perception (3). One study found that mindfulness meditation reduced pain unpleasantness by 57% and pain intensity ratings by 40% when compared to rest alone (4). The key is consistency and finding what works for you.
Diet
Food plays a bigger role than most of us realise. A diet rich in anti-inflammatory foods (like oily fish, leafy greens, berries and healthy fats) can help ease joint pain. Calcium and vitamin D are also crucial, not just for joints, but for protecting your bones as oestrogen declines (4).
Menopause joint pain relief
Some women benefit from pain relief, such as paracetamol or ibuprofen, heat therapy, or physiotherapy to manage menopause joint pain, especially if they experience periods of pain flare-up. You can speak to your GP about pain relief options based on your symptoms, areas of pain, and severity of pain.
Common Questions Answered
Will joint pain from menopause go away?
For many women, joint pain improves once hormones stabilise post-menopause or with HRT. Lifestyle changes also make a big difference. You don’t have to live with pain long-term.
Can menopause cause osteoporosis?
Oestrogen plays a vital role in bone density, and its decline can lead to osteoporosis, a condition where bones become weaker and more prone to fracture.
While osteoporosis itself doesn’t cause joint pain, it can increase the risk of fractures, inflammation and posture-related joint stress, which can all contribute to pain (5).
¹Are muscle aches and joint pains linked to the menopause? (March 2024)
²Full article: The musculoskeletal syndrome of menopause (March 2024)
³Menopause - Why do my joints and muscles ache? (March 2022)
⁴https://pmc.ncbi.nlm.nih.gov/articles/PMC3090218/ (April 2011)
⁵Vitamin D and Calcium in Osteoporosis, and the Role of Bone Turnover Markers: A Narrative Review of Recent Data from RCTs (February 2023)
⁶Osteoporosis - NHS (October 2022)
