Menopause is a significant phase in a woman’s life, marking the end of the menstrual cycle. It’s a time of change, and many women are aware of the common symptoms – like hot flashes, mood swings and sleep disturbances. However, the connection between menopause and joint pain is often overlooked.
It’s a common issue that can affect your daily life. It may leave you wondering whether it’s just a normal part of getting older or if it’s related to menopause itself.
If you’re experiencing discomfort in your joints during menopause, you’re not alone. Reach out to your gynecologist or primary care provider to discuss your concerns and options.
Menopause and joint pain
The connection between menopause and joint pain can be traced to changes in hormone levels that occur during this time. Menopause occurs when a woman’s ovaries stop producing eggs, leading estrogen levels to drop significantly.
Estrogen is essential for regulating the menstrual cycle and plays a crucial role in maintaining healthy joints and bones. When estrogen levels decrease, several physiological changes can occur that may result in joint discomfort.
One of the most notable effects of lower estrogen levels is that it can affect the production of collagen, a protein that helps keep the joints lubricated and healthy. Without enough estrogen, the cartilage in the joints may start to break down more quickly, leading to inflammation, stiffness, aches and pain.
Additionally, estrogen has a protective effect on bone density. Its decline during menopause can contribute to conditions like osteoarthritis or osteoporosis, which can also cause joint pain and weaken bones.
“It’s well overdue that we are now taking women’s health concerns seriously during menopause,” says Jill Haltigan, MD, a family medicine provider in our Youngstown market. “While it can be daunting to think about everything that might be coming or is already happening to our bodies, we really do have so much more knowledge and insight into how to help women move through this normal phase of aging.”
Why does menopause cause joint pain?
Several factors contribute to the onset of joint pain during menopause.
Hormonal changes
As mentioned, the reduction in estrogen during menopause is a key driver of joint pain. Estrogen helps reduce inflammation, and without it, inflammation can increase, affecting the joints.
Osteoarthritis
While osteoarthritis can develop at any stage of life, menopause can accelerate its progression due to the decline in estrogen. Osteoarthritis is a condition where the protective cartilage in the joints wears down, leading to pain, stiffness and swelling.
The risk of developing osteoarthritis increases with age, and menopause is a factor that may speed up this process.
Weight gain
Many women experience weight gain during menopause due to hormonal changes, slower metabolism and lifestyle factors. Extra body weight stresses the joints, particularly the knees, hips and lower back. This added strain can exacerbate joint pain, especially if there is already some cartilage breakdown or inflammation.
More inflammation
The hormonal shifts in menopause also trigger an increase in the production of certain inflammatory markers in the body. Chronic inflammation can contribute to joint pain and stiffness, making movements more difficult.
Reduced muscle mass
As women age, they typically lose muscle mass, which can be accelerated by the hormonal changes that occur during menopause. Muscles around the joints help support and stabilize them, so when muscle mass decreases, it can lead to more strain on the joints, further exacerbating pain.
Identifying menopause-related joint pain
Joint pain associated with menopause can vary from mild to severe. Common symptoms include:
- Stiffness: Joints may feel stiff, particularly in the morning or after periods of inactivity.
- Swelling: Inflammation can cause joints to swell, making movement more difficult.
- Tenderness: You may notice some joints tender to the touch or when pressure is applied.
- Limited range of motion: The pain and inflammation may limit the range of motion in affected joints, making walking, climbing stairs or lifting objects more challenging.
- Pain during or after exercise: Joint pain may increase after physical activity, especially if the joints are already under stress.
How to manage it
While joint pain during menopause can be frustrating, several strategies can help alleviate discomfort and improve your quality of life. Here are some options to consider:
Exercise and physical activity
While it may seem counterintuitive, regular exercise is one of the best ways to manage joint pain. Low-impact exercises like swimming, cycling or walking help strengthen the muscles around the joints, providing better support and reducing stress on the joints themselves.
Stretching exercises like yoga can also improve flexibility and reduce stiffness.
Healthy diet
A balanced diet can help manage weight and provide the nutrients necessary for joint health. Omega-3 fatty acids in fish, nuts and seeds can help reduce inflammation. Vitamin D and calcium are essential for maintaining strong bones, which is especially important during menopause.
If you’re experiencing joint pain, reducing your intake of processed foods, sugar and inflammatory oils is also beneficial.
Supplements
Certain supplements, like glucosamine, chondroitin and turmeric, have been shown to support joint health and reduce inflammation. Before starting any supplement, however, it’s essential to talk to your health care provider to ensure they’re safe for you.
Hot and cold therapy
Applying a heating pad or cold pack to the affected joints can relieve pain and stiffness. Heat helps relax the muscles, while cold can reduce inflammation.
Medication
Over-the-counter pain relievers and anti-inflammatory medicine, like ibuprofen or acetaminophen, can help manage joint pain. If your symptoms are more severe, your doctor may recommend stronger medications or treatments like corticosteroid injections to reduce inflammation.
However, if you feel that you need to take an over-the-counter medication frequently for your joint pain, reach out to your provider, Haltigan says. Taking too much can lead to other conditions, such as kidney disease.
Hormone replacement therapy (HRT)
For some women, hormone replacement therapy may help manage menopause symptoms, including joint pain. By replenishing estrogen levels, HRT can reduce inflammation and help protect against bone loss.
However, HRT is not suitable for everyone, so discussing the risks and benefits with your provider is important.
Physical therapy
If joint pain significantly affects your mobility, physical therapy may be beneficial. A physical therapist can guide you through exercises to strengthen the muscles around the joints and improve your flexibility.
How we can help
While joint pain is a common symptom of menopause, it’s essential to consult with your primary care provider or gynecologist if the pain is severe, persistent or interferes with daily activities. Your doctor can help determine if the joint pain is related to menopause or if there’s another underlying condition, such as arthritis, that requires treatment.
“Our bodies are not broken, they are just changing,” Dr. Haltigan says. “We can learn to change with them. With the right plan in place, women can still thrive during their menopausal years and beyond.”
Learn about the gynecological and women’s health services we offer at Mercy Health.
