Understanding Joint Pain During Menopause: Causes, Treatments, and Relief

• Hormone Changes: Falling oestrogen levels affect cartilage, joint lubrication, and bone health, which can lead to pain and stiffness. Reduced oestrogen may also contribute to osteoporosis.
• Ageing and Inflammation: Natural wear and tear on joints increases with age, and menopause can accelerate this process, sometimes causing osteoarthritis.
• Weight Gain: Many women experience weight gain during menopause, which can add pressure to weight-bearing joints, such as the hips and knees, and worsen discomfort.
• Stress and Sleep Problems: Sleep disturbances and increased stress are common during menopause and can make pain feel worse. Higher cortisol levels from stress may also increase inflammation.

Common symptoms include:

• Stiffness and swelling: Often in the morning or after inactivity, especially in the hands, knees, and fingers.
• Aching and tenderness: A dull, constant ache that can worsen after activity.
• Clicking or popping: Noises in joints such as knees, wrists, or shoulders due to decreased lubrication.
• Reduced flexibility: Difficulty moving joints through their full range, making daily tasks harder.

If symptoms are severe or persistent, consult your GP to rule out other conditions, such as rheumatoid arthritis or osteoarthritis.

• Hormone Replacement Therapy (HRT): Replenishes oestrogen to reduce inflammation and improve joint function. Not suitable for everyone; discuss with your GP.
• Pain Medications: Over-the-counter options, such as ibuprofen or paracetamol, can help. Stronger medicines may be prescribed for severe pain.
• Exercise and Physical Therapy: Gentle, regular activity—such as walking, swimming, yoga, or a tailored physiotherapy plan—strengthens muscles around joints and reduces pain.
• Supplements: Glucosamine, chondroitin, omega-3 fatty acids, and vitamin D may support joint and bone health. The NHS recommends vitamin D, particularly during the winter months.

Lifestyle Changes and Long-Term Joint Health

Making practical lifestyle changes can reduce joint pain now and support joint health after menopause:

• Maintain a Healthy Weight: This reduces pressure on your joints. Eat a balanced diet rich in fruits, vegetables, lean proteins, and calcium-rich foods to support bones.
• Stay Hydrated: Drinking enough water helps keep joints lubricated and reduces stiffness.
• Get Enough Sleep: Aim for 7–9 hours per night. Quality sleep supports joint recovery and overall health.
• Move Regularly: Avoid prolonged periods of sitting; gentle stretching and low-impact exercises, such as walking, swimming, or yoga, help maintain flexibility and strength.
• Strengthen Bones: Post-menopausal women are at higher risk of osteoporosis. Consider taking vitamin D supplements and incorporating foods like dairy products or leafy greens into your diet.
• Avoid Smoking and Limit Alcohol: Both can worsen joint pain and bone health.
• Continue HRT if Beneficial: If HRT is beneficial in alleviating symptoms, discuss long-term use with your doctor.

Natural and Alternative Remedies

• Herbal Supplements: Turmeric and ginger may help reduce inflammation. Consult your doctor before starting any new supplements.
• Acupuncture: Some women find relief, though results vary. Use a qualified practitioner.
• Massage: Can relax muscles around joints and ease pain.
• Mind-Body Techniques: Mindfulness, meditation, or guided imagery can help manage pain and stress.

These remedies should complement, not replace, medical treatments.

Consult your GP if:

• Pain persists or worsens.
• Joints are swollen, red, or stiff.
• Pain affects daily activities or sleep.
• There are signs of weak bones, like frequent fractures.

Your doctor may refer you to a specialist or recommend tests to identify the cause and best treatment.

Conclusion

Joint pain is a common part of menopause, but understanding the causes and treatment options can help you manage it effectively. Combining medical treatments, lifestyle adjustments, and support from your healthcare team can improve mobility, comfort, and overall quality of life. If your pain is severe or does not improve, seek advice from your GP or a specialist.