“It is common for women around menopause to experience musculoskeletal pain, which can manifest as joint pain, muscle stiffness, or general aches and pains,” says Traci Eliszewski, NP, a menopause nurse practitioner at Forum Health. In fact, a November 2020 meta-analysis of 16 studies on menopause and joint pain found that NeuroplasticityOne Approximately three-quarters of premenopausal women report experiencing musculoskeletal pain on a regular basis.
In other words, this is not a menopause myth. If you are experiencing menopause with joint pain, let’s take a closer look at why it happens, other factors, and how to soothe the pain.
What Causes Menopausal Joint Pain?
Menopause joint pain can be caused by a number of factors. Pain, aches, and stiffness that occur or worsen during menopause are sometimes related to actual hormonal changes, but other factors can also be at play.
Hormonal changes
Fluctuations in the hormone estrogen can affect how your joints feel. “Estrogen plays a role in maintaining joint health and lubrication, so a decrease in estrogen can contribute to stiffness and discomfort,” says Eliszewski.
Hormonal changes can also have an indirect effect: They can cause sleep disturbances (hello, hot flashes) and increase the risk of anxiety and depression, all of which are linked to worsening joint pain. Neuroplasticity The review is complete.
getting fat
According to the American Academy of Orthopedic Surgeons, being overweight can put more pressure on your joints, which can increase your risk of pain or stiffness regardless of menopause. However, Eliszewski says that weight gain during menopause can increase your risk because it is associated with “changes in body composition, namely, loss of lean muscle mass and increase in fat mass.”
Please keep the following in mind: Not everyone who goes through menopause gains weight, and not everyone needs to lose weight. Talk to your healthcare provider about what’s right for you.
Aging
According to the Cleveland Clinic, as you approach menopause, your joints begin to show more wear and tear from aging, which can lead to more pain and aching, starting in your mid-40s.
Joint condition
Musculoskeletal disorders become more common as we age. Some conditions, such as arthritis, are not always associated with menopause, but some studies suggest that hormonal changes associated with menopause may increase inflammation, which increases the risk of rheumatoid arthritis, the Arthritis Foundation notes.
“Hormonal changes during menopause can contribute to conditions such as osteoporosis and osteoarthritis, and can make musculoskeletal discomfort worse,” says Elizewski.
“Hormonal changes during menopause can contribute to conditions such as osteoporosis and osteoarthritis, which can make musculoskeletal discomfort worse.”—Traci Eliszewski, NP
What does menopause joint pain feel like?
Joint pain that occurs during menopause can feel like joint pain that can occur for other reasons. “Patients often describe it as a dull, constant ache, stiffness, or pain in a joint or muscle, which can affect mobility and daily activities,” says Eliszewski.
Does joint pain occur at a specific time during menopause?
Different people have different periods when they experience more joint pain related to menopause. “Some women may experience an increase in musculoskeletal symptoms in the early perimenopause, when hormonal fluctuations are the most severe,” Eliszewski explains. “Other women may experience worsening of musculoskeletal pain around menopause, typically in the late perimenopause and early postmenopause, as estrogen levels decline more rapidly.”
How long menopause symptoms typically last varies from person to person. The average is about seven years, but it can last up to 14 years, according to the National Institute on Aging.
How to Treat Menopause Joint Pain
While a healthy lifestyle is often key to relieving joint pain during menopause, there are other options to consider. These may include:
- Stay active every day: It may sound counterintuitive, but moving more can actually help you feel better, says Eliszewski. The Centers for Disease Control and Prevention recommends sticking to low-impact activities, such as walking, swimming, or biking, because these activities are less taxing on joint pain. Other exercises that are good for menopause joint pain include Pilates and strength training.
- Use warm or cold compresses: Heat is more effective for relieving menopausal arthritis and stiffness because it increases circulation and flexibility. Ice, on the other hand, may be a better choice for joint pain caused by injury, says the Cleveland Clinic. For example: If you have menopausal hip pain at night, try using a heating pad in bed.
- Take pain relievers as needed: Over-the-counter medications like acetaminophen, ibuprofen, or naproxen can be good choices for occasional pain relief. The Cleveland Clinic also suggests applying a pain-relieving ointment, like capsaicin, directly to the stiff area.
- Considering physical therapy: According to the Arthritis Foundation, if you are experiencing persistent pain or stiffness, especially if it is caused by arthritis, physical therapy can teach you stretching and strengthening exercises to help relieve your symptoms and make it easier to perform everyday activities.
- Ask your doctor about hormone replacement therapy: Eliszewski says taking estrogen can “help relieve symptoms of hormonal imbalances” that can occur as hormones change during menopause. Supplemental estrogen can also help with other menopause symptoms, such as hot flashes and mood swings. You can weigh the pros and cons of hormone replacement therapy (HRT) with your doctor.
- Maintain a healthy weight for your body shape and size: According to the Arthritis Foundation, if you and your doctor have determined that you are overweight and have a problem with your joints, losing weight in a healthy way can help reduce pain and improve joint function. This can help reduce the pressure on your joints. (Of course, talk to your doctor before starting a weight loss regimen to make sure it’s right for you.)
Preventing Menopausal Joint Pain
After you have your joint pain under control, there are more things you can do to reduce the chance of it recurring and keep your joints healthy overall. Try the following:
- Pay attention to your posture: Sitting and standing up straight helps reduce the strain on your muscles and joints, says Elliszewski. So does using proper lifting techniques when lifting heavy objects, like a large bag full of groceries or a grandchild. “Bend your knees, keep your back straight, and lift with your legs, not your back,” she adds.
- Eat more anti-inflammatory foods. According to Harvard Health Publications, a diet rich in fruits and vegetables, whole grains, healthy fats, lean protein, seafood, and beans is associated with lower rates of inflammation, including joint inflammation. Try these joint-pain-friendly snacks: a handful of walnuts, chia seed pudding, or a bag of tuna.
- Consider taking joint supplements: Some studies have shown that options like glucosamine and chondroitin, fish oil, S-adenosyl-methionine (SAM-e), curcumin, and vitamins K and D can support joint health and reduce pain and stiffness, says the Arthritis Foundation. Other vitamins and minerals that are beneficial for adults over age 50 include calcium, vitamin B12, and vitamin E.
When to see a doctor
If home remedies aren’t enough to manage your menopause joint pain and stiffness, or if the discomfort is making it harder for you to do your daily activities, talk to your doctor. He or she can ask about your symptoms, examine your joints, and help determine the cause of your problem so he or she can determine the best treatment options.
Frequently Asked Questions
Will joint pain from menopause go away?
This varies from person to person. “Some women may experience a decrease in musculoskeletal pain after menopause, while others may find that their symptoms persist or worsen,” says Eliszewski. While hormonal fluctuations may ease discomfort after menopause, factors such as aging, changes in body composition, or the development of new musculoskeletal conditions can still affect pain, she adds.
Ultimately, postmenopausal joints can become stiff and painful.
What is the best natural treatment for menopause joint pain?
There is no “magic bullet” for natural treatments for menopause joint pain. However, healthy lifestyle habits such as exercise, physical therapy, eating a balanced diet, and even taking natural supplements for menopause joint pain can help reduce discomfort.
Which supplements help with menopause joint pain?
Research suggests that some supplements may help with menopausal joint pain. These include glucosamine and chondroitin, fish oil, S-adenosyl-methionine (SAM-e), curcumin, and vitamins K and D. All have been shown to support joint health and reduce pain and stiffness, according to the Arthritis Foundation. Your doctor can help you decide which joint supplement is right for you.
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- Lu CB, Liu PF, Zhou YS, Meng FC, Qiao TY, Yang XJ, Li XY, Xue Q, Xu H, Liu Y, Han Y, Zhang Y. Musculoskeletal pain during the menopausal transition: a systematic review and meta-analysis. Neural Plast. 2020 Nov 25;2020:8842110. doi: 10.1155/2020/8842110. PMID: 33299396; PMCID: PMC7710408.