As you enter your 40s, 50s, or 60s, you might start noticing more aches and pains, especially in your joints and ligaments. Knowing how to keep joints and ligaments healthy with menopause is so important for maintaining an active, pain-free lifestyle.
Many women experience symptoms of joint pain menopause, such as aching hips, stiff knees, or general discomfort in their shoulders and back. This can be frustrating, especially when you’re trying to stay fit or reach your weight loss goals.
But there’s good news! By understanding what’s happening in your body and making some lifestyle changes, you can help reduce pain and protect your joints.
In this article, we’ll break down the common causes of joint pain during menopause, offer solutions to keep your joints and ligaments healthy, and provide tips to regain control of your body. We’ll also show you how our Fit Over 40 Programme can guide you to achieve your fitness goals and feel great again.
Can Menopause Cause Joint Pain?
Menopause can contribute to joint pain for many women over 40 due to the hormonal changes that the body begins to undergo. Oestrogen in particular, takes a big dip and is often the main culprit behind menopause joint problems.
Oestrogen plays a key role in maintaining healthy cartilage, the tissue that cushions your joints. When oestrogen levels decrease, your joints can feel more stiff and sore, and you may notice pain or discomfort in certain areas. Studies have shown that this decrease can lead to conditions like rheumatoid arthritis which can be a contributor of joint pain in women over 40.
However, it’s not just oestrogen at play. Cortisol, the body’s main stress hormone, also has a major impact on your joints. Chronic stress can lead to inflammation, which also contributes to joint pain in menopause. This is why it’s so important to manage your stress levels during this stage of life.
What Does Menopause Joint Pain Feel Like?
For many women menopause joint pain feels like stiffness, aching, or discomfort that’s most noticeable in the morning or after sitting for long periods.
You might also experience:
- Aching hips in menopause
- A cracking sound when moving
- Shooting Pains
- Swollen joints, or even muscle weakness
The pain can range from mild to severe, and without proper care, it can affect your mobility and quality of life.
7 Tips On How To Treat Menopause Joint Pain
Here are some practical steps you can take to protect your joints and ease menopause and aching joints. Incorporating these habits into your routine can make a big difference in how you feel every day.
1. Focus on Strength Training
Strength training is one of the best ways to keep your joints healthy during menopause. When you strengthen the muscles around your joints, you reduce the strain on the joints themselves.
This can help with joint pain in menopause by supporting ligaments and improving overall stability. And not only that, weight-bearing exercises can also improve bone density, reducing the risk of osteoporosis, which often worsens joint pain.One study showed that resistance exercise was an effective addition for decreasing pain and for improving physical function.
Action Step: Incorporate exercises like squats, lunges, and deadlifts into your weekly routine. If you’re new to strength training, our Fit Over 40 Programme can guide you through safe, effective workouts designed for women over 40.
2. Avoid Inflammatory Foods
What you eat can have a big impact on your joints. Processed foods, sugar, and refined carbs can trigger inflammation in the body, making menopause joint problems worse.
A study conducted on the effect of anti-inflammatory diets on pain with rheumatoid arthritis found anti-inflammatory diets resulted in significantly lower pain than ordinary diets. This supports the idea that certain foods can exacerbate joint pain during menopause by increasing inflammation in the body.
Here are some inflammatory foods to avoid:
- High-Sodium Foods: Foods high in salt can lead to water retention, which can worsen joint pain. Instead, focus on a diet rich in anti-inflammatory foods like fruits, vegetables, whole grains, and healthy fats (e.g., olive oil, avocados, nuts).
- Processed Foods: Packaged snacks, fast food, and processed meats often contain preservatives and unhealthy fats.
- Refined Carbohydrates: White bread, pastries, and sugary cereals can spike blood sugar levels and cause inflammation.
- Sugar: Added sugars found in soft drinks, candy, and desserts can contribute to inflammation and worsen joint pain.
- Trans Fats: Found in margarine, fried foods, and certain processed snacks, trans fats can increase inflammation.
- Excessive Alcohol: Drinking too much alcohol can promote inflammation and stress on the liver.
Action Step: Cut back on foods like processed snacks, sugary treats, and refined grains. Add more anti-inflammatory options to your meals to help reduce inflammation and protect your joints.
3. Consider Hormone Replacement Therapy (HRT)
For some women, HRT can be a helpful tool in managing symptoms of joint pain in menopause. By replacing the oestrogen that’s lost during menopause, HRT can help alleviate joint pain, improve bone density, and reduce other menopause symptoms like hot flashes and night sweats.
Action Step: Talk to your doctor about whether HRT is a good option for you. While it’s not the right choice for everyone, it can be beneficial for managing menopause hip pain and other joint issues.
4. Follow a Balanced Diet
A balanced diet is key to keeping your joints healthy, especially during menopause when your body needs additional support. Prioritizing certain food groups can help manage joint pain, reduce inflammation, and support overall well-being.
Consider focusing on:
- Fruits and Vegetables: Fruits and vegetables are rich in antioxidants, which help fight inflammation and protect your joints. Include more berries (blueberries, strawberries, raspberries), leafy greens (spinach, kale, collard greens), broccoli, sweet potatoes and bell peppers in your diet.
- Lean Proteins: Proteins are vital for muscle repair and maintenance, and strong muscles help support your joints. The best forms of protein are chicken breast, turkey, eggs, tof, beans, lentils and greek yogurt.
- Healthy Fats: Healthy fats, especially omega-3 fatty acids, have strong anti-inflammatory properties that can help alleviate joint pain. Opt for foods like fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, walnuts, avocados and olive oil.
- Whole Grains: Whole grains provide essential fiber and nutrients like magnesium, which helps reduce inflammation. Some good options are foods like quinoa, brown rice, oats, barley, whole wheat bread or pasta.
- Calcium and Vitamin D: Calcium and vitamin D are critical for bone health, especially as menopause increases the risk of osteoporosis. Consider including low-fat dairy (milk, cheese, yogurt), fortified plant-based milks (almond, soy, oat), sardines and salmon (with bones) and eggs in your diet.
- Hydration: Staying hydrated is crucial for joint health. Water helps lubricate the joints, which can reduce stiffness and pain. You can stay hydrated by ensuring you drink plenty of water, herbal teas, broth-based soups or coconut water.
Action Step: Focus on eating a variety of nutrient-dense foods. If you’re struggling to put together a balanced meal plan, our free guide can help you get started: Download our free guide here.
5. Supplement Wisely
Certain supplements can support joint health during menopause such as omega-3s. These supplements can help reduce inflammation, improve mobility, and protect your joints from further damage.
However, always consult with your doctor before adding any supplements to your routine.
Action Step: Consider adding supplements like omega-3s to your daily regimen, but be sure to get professional advice before starting any new supplement.
6. Reduce Stress and Practice Mindfulness
While research is still ongoing for this, studies have found that stress can have an impact on joint health, as high cortisol levels can increase inflammation and worsen joint pain in menopause. Reducing stress through mindfulness practices like meditation, yoga, or deep breathing can help keep cortisol levels in check and improve overall well-being.
Here are some ways to combat stress:
- Meditation: Spend 5-10 minutes each day practicing mindfulness or guided meditation to calm the mind.
- Yoga: Incorporate gentle yoga stretches and poses to improve flexibility and reduce stress.
- Deep Breathing: Practice deep breathing exercises, such as inhaling for 4 counts and exhaling for 4 counts, to promote relaxation.
- Journaling: Write down your thoughts and feelings to release mental tension.
- Exercise: Engage in regular physical activity like walking, swimming, or strength training to lower cortisol levels.
- Time in Nature: Spend time outdoors in nature to reduce stress hormones and improve mood.
Action Step: Try incorporating stress-relieving activities into your daily routine. Even 5-10 minutes of meditation or gentle stretching can make a difference. Need more guidance on reducing stress? Sign up for our free training for more tips on managing stress and supporting your health.
7. Stay Active, but Avoid Over-Exercising
While staying active is crucial for joint health, over-exercising—especially high-intensity workouts—can put too much strain on your joints. Instead, focus on moderate exercise like low-impact strength training, walking, swimming, or yoga, which can help keep your joints flexible without causing unnecessary stress.
Action Step: Find a balance between staying active and avoiding over-exertion. If you’re unsure how to structure your workouts, our Fit Over 40 Programme offers tailored fitness plans that are gentle on your joints while helping you reach your goals.
“I have severe arthritis in my foot. I broke 16 bones in it back in 2004, which is a pretty nasty injury. That injury really has defined a lot of my life because exercise and movement and things has always been a little bit dodgy for me. Now since starting with Trinity I know how to incorporate exercise into life and enjoy it!”
– Lou Marsh, Trinity Client
How Trinity Can Help With Menopause and Aching Joints
We understand how frustrating it can be to deal with menopause-related aches and joint pain, especially when it feels like these issues are stopping you from reaching your fitness goals.
At Trinity, we specialize in helping women over 40 achieve their fitness goals, even when dealing with the challenges of menopause and joint pain. Our approach is designed to adapt to your body’s needs while ensuring you get real results. We offer:
- LIST (Low Impact Strength Training) to build strength without stressing your joints
- Personalized workout plans tailored to your individual needs and goals
- 1-1 coaching for ongoing support, accountability, and guidance
- Exercise substitutions that adapt to your body, avoiding discomfort while staying on track
Frequently Asked Questions
This is often caused by hormonal changes during menopause, particularly the decline in estrogen, which can affect joint health. Other factors like age-related wear and tear, osteoarthritis, and inflammation can also contribute to discomfort.
2. Can Menopause Cause Back Pain?
Yes, menopause can cause back pain due to hormonal changes, loss of bone density, and joint inflammation, which can affect the spine and surrounding muscles.
3. How Long Can Joint Pain in Menopause Last?
Joint pain in menopause can last anywhere from a few months to several years, depending on how the body adjusts to hormonal changes and lifestyle factors.
4. What Helps Joint Pain During Menopause?
Joint pain during menopause can be relieved by strength training, eating anti-inflammatory foods, maintaining a healthy weight, and managing stress levels.
