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Menopause can bring a whirlwind of changes, but one often overlooked symptom is joint pain. As hormonal changes occur during perimenopause and menopause, many women find themselves grappling with discomfort that can hinder daily activities and overall well-being. Understanding menopause joint pain is essential for reclaiming your quality of life and navigating this transitional phase with confidence. In this article, we’ll delve into the underlying causes of joint pain during menopause, explore effective relief strategies, and arm you with the knowledge every woman should have. Whether you're experiencing this discomfort yourself or supporting a loved one, empowering yourself with insights about menopause joint pain can make a significant difference. Join us as we uncover not just the 'why' behind the pain, but also actionable solutions to help ease your journey through this natural life stage.

What is Menopause and How Does it Affect the Body?

Perimenopause is a phase of hormonal changes that can cause disruptive symptoms for many women, including joint pain.

When Stacey came to Zoom coaching with me recently, she opened with, “I’ve been feeling achy all over - I have sore muscles in my legs, and my knees are aching. It seems to be worse on the weekend. What’s going on?”

You probably already know that menopause is the end of a woman’s menstrual cycle and the end of her reproductive years - a major life transition that typically occurs between the ages of 45 and 55.

Leading up to it is perimenopause, a phase marked by intense hormonal fluctuations that can trigger a variety of physical and emotional symptoms, such as hot flashes, night sweats, mood swings, and sleep disturbances that can impact daily life.

Beyond these more commonly recognised symptoms, menopause can also lead to changes in skin elasticity, bone density, and cardiovascular health.

One of the less frequently discussed but equally impactful changes is joint pain, just like Stacey has experienced. Like many other menopause symptoms, joint pain is often overlooked or misattributed to other causes, but it can be a direct result of the hormonal shifts occurring during menopause.

The Connection Between Menopause and Joint Pain

Joint pain is just one of the symptoms of a dramatic decrease in estrogen levels during the menopause transition. Oestrogen helps to maintain joint and bone health by:

keeping inflammation in check,
aiding in the repair of connective tissues, and
affecting the production of synovial fluid, which lubricates joints.

When oestrogen levels drop, joints can become more susceptible to inflammation and damage.

In addition, menopause can lead to a decline in the production of collagen - an important protein that provides structure and strength to joints, tendons, and ligaments. Reduced collagen levels can result in weakened joints and increased discomfort.

Menopause-related joint pain can be influenced by lifestyle factors such as eating habits, smoking, weight gain and decreased physical activity.

In Stacey’s case, certain lifestyle factors were contributing to her joint pain.

Common Causes of Joint Pain During Menopause

Several factors can contribute to joint pain during menopause. While some can’t be changed, like the natural ageing process, the great news is that many factors are modifiable - within your control to change.

The natural ageing process

The wear and tear of years of repetitive movement can cause deterioration of cartilage, so that bones can rub against each other, causing pain and stiffness (osteoarthritis).

Going back to Stacey’s case, she has a history of netball and later tennis - two sports that have repetitive movement patterns and cause stress in knee and ankle joints. Pain was showing up in her left knee - where she has had two previous, serious injuries.

Eating habits

Since joint pain is associated with inflammation, any foods or drinks that increase inflammation can increase the risk of joint pain. Eating habits that increase inflammation include:

High intake of saturated and trans fats (meats, butter, fried food)
Refined carbohydrates and sugars (pastries, cakes, white bread, lollies)
Excessive alcohol and caffeine
Some women may experience inflammation due to nightshade vegetables (tomatoes, eggplants, capsicum, potatoes), but this varies from person to person.

In further investigation with Stacey, she commonly drinks alcohol on the weekends, and she often goes out for coffee and a ‘sweet treat’ with friends. Stacey definitely noticed that her joint pain felt worse after the weekend.

Smoking

Smoking lowers oestrogen levels, causing women who smoke to hit menopause earlier - a shift linked to greater risk of arthritis and bone loss.

The chemicals in cigarette smoke are also harmful. They slow bone healing, increase the risk of osteoporosis, and increase inflammation and pain sensitivity. The result? More joint pain, discomfort and higher long-term impact on bone health.

Weight gain and decreased physical activity

During menopause, metabolism slows down, which can lead to weight gain. Changes in metabolism are related to a decrease in muscle mass, changes in fat distribution, sleep disturbances (which can lead to reduced exercise), and, in some cases, lower thyroid function. It’s no wonder that many women experience weight gain during menopause, and this adds extra stress to the joints, particularly the knees and hips.

Lifestyle factors

A sedentary lifestyle or a tendency to be less active (often due to poor sleep) can lead to muscle weakness and reduced joint flexibility, exacerbating pain and discomfort.

Stress and poor sleep, common during menopause, can further amplify the perception of pain, making it more challenging to manage.

Symptoms of Menopause-Related Joint Pain

Recognising menopause-related joint pain means you’re better equipped to manage it.

The term ‘musculoskeletal syndrome’ was coined in 2024, and it describes the joint, muscle and bone-related issues that are linked to oestrogen loss during menopause.

The symptoms can vary widely among women, but common indicators include stiffness, especially in the morning or after periods of inactivity. This stiffness can make it difficult to perform simple tasks, such as getting out of bed or climbing stairs. The pain may be localised to specific joints or more widespread, affecting multiple joints simultaneously.

Swelling and tenderness in the joints are also common symptoms. Affected joints may feel warm to the touch and appear swollen. This inflammation can lead to a decrease in the range of motion, making it challenging to fully extend or flex the joints. In severe cases, the pain can be debilitating, significantly impacting a woman’s ability to perform daily activities and diminishing her quality of life.

Another symptom to watch for is a grinding or clicking sensation in the joints, known as crepitus. This can occur when the cartilage has worn down, causing the bones to rub against each other. While not always painful, crepitus can be a sign of underlying joint issues that require attention. Recording your symptoms and discussing them with a healthcare provider can help in diagnosing and managing menopause-related joint pain effectively.

Medical Treatments and Interventions for Joint Pain

Medical treatments and interventions can play a critical role in managing menopause-related joint pain. Hormone Replacement Therapy (HRT) is an option for some women. It can alleviate joint pain by replenishing some of the hormones that the body is no longer producing, helping to prevent bone loss, maintain bone density and reduce the risk of fractures.

While HRT can be highly effective in reducing menopausal symptoms, including joint pain, it is not suitable for everyone and carries potential risks. A thorough discussion with a healthcare provider is essential to weigh the benefits and risks based on individual health factors.

In cases where joint pain is caused by severe osteoarthritis or other degenerative joint conditions, more invasive treatments may be necessary. These can include joint injections, such as corticosteroids or hyaluronic acid, which can provide significant pain relief and improve joint function. In extreme cases, surgical interventions such as joint replacement or arthroscopy might be considered to repair or replace damaged joints. These options should be explored with a specialist to determine the most appropriate course of action.

Natural Remedies for Managing Joint Pain

Given that lifestyle habits have a bearing on joint pain in menopause, there are several ways you can manage joint pain during menopause naturally.

Exercise for Joint Pain

One of the most effective strategies is maintaining an active lifestyle. Regular exercise helps to keep joints flexible and muscles strong, reducing the strain on joints. Low-impact activities such as swimming, cycling, walking, and yoga can be particularly beneficial, as they minimise stress on the joints while promoting overall joint health.

Resistance training is another important component of an exercise regimen for joint health. Strengthening the muscles around the joints can help reduce pain and prevent further damage. Using resistance bands, free weights, or body-weight exercises can build muscle strength and improve joint stability. It’s important to start slowly and gradually increase the intensity of workouts to avoid overexertion and injury.

Working with a menopause-informed exercise physiologist or personal trainer can help tailor an exercise program to your specific needs and limitations.

Stacey goes walking before work during the week. She finds that her joints tend to feel better when she’s mobile, sleeping well and eating well.

Anti-Inflammatory Diet

Dietary adjustments can also play an important role. Incorporating anti-inflammatory foods can help reduce inflammation and joint pain. Base your daily eating on foods such as:

Fatty fish like salmon and mackerel
Nuts and seeds (flaxseeds, chia seeds, walnuts are best)
Brightly coloured fruits and vegetables, especially leafy greens and berries
Collagen-rich foods like bone broth and gelatin
Quality lean proteins (chicken, tofu)
Whole grains (brown rice, quinoa)

Staying hydrated and maintaining a healthy weight can alleviate the pressure on joints, reducing discomfort.

Herbal supplements and natural therapies

There are many options that can offer additional relief. Turmeric, known for its anti-inflammatory properties, can be taken as a supplement or added to meals.

Other supplements like glucosamine and chondroitin can support joint health and reduce pain.

Acupuncture, massage therapy, and chiropractic care are alternative treatments that can provide pain relief and improve joint function.

Always consult with a healthcare provider before starting any new supplement or therapy to ensure it’s safe and appropriate for your individual needs.

When to Seek Professional Help for Joint Pain

This journey has resulted in me moving forward into this next chapter of life healthier, happier and with more confidence than ever before and that’s what I want for other women.

While many women can manage joint pain with natural remedies and lifestyle changes, there are times when professional intervention is necessary.

Seek medical advice if joint pain is severe, persistent, or significantly impacts your quality of life. A healthcare provider can conduct a thorough evaluation to determine the underlying cause of the pain and recommend appropriate treatments.

Signs that it’s time to seek professional help include:

joint pain that does not improve with lifestyle approaches or over-the-counter medications,
swelling and redness in the joints,
a sudden increase in pain and stiffness.
if joint pain is accompanied by other concerning symptoms such as fever, unexplained weight loss, or fatigue.

As midlife is a time of many other changes, it’s important to get a medical evaluation to rule out other conditions that may be contributing to the pain.

A healthcare provider may recommend diagnostic tests such as blood work, X-rays, or MRI scans to get a clearer picture of the joint health and identify any underlying issues. Based on the findings, they can develop a comprehensive treatment plan that may include medications, physical therapy, or other interventions.

Early intervention and appropriate treatment can help manage pain effectively and prevent further joint damage.

Summary: Embracing Change and Finding Relief

Navigating the challenges of menopause can be daunting, but understanding the causes and management strategies for joint pain can empower women to take control of their health and well-being.

By recognising the connection between hormonal changes and joint pain, women can explore a range of natural remedies, medical treatments, and lifestyle adjustments to find relief.

Maintaining an active lifestyle, adopting a nutritious diet, and seeking professional help when necessary are key steps in managing joint pain during menopause. Embracing these changes and taking proactive measures can significantly improve joint health and overall quality of life. Remember, menopause is a natural phase of life, and with the right approach, it is possible to navigate this transition with confidence and grace.

Empowering yourself with knowledge and taking proactive steps toward managing joint pain can make a significant difference in your menopause journey. Whether through natural remedies, medical treatments, or a combination of both, finding relief is possible.

By staying informed and working closely with healthcare providers, women can embrace the changes of menopause and continue to lead active, fulfilling lives.

References

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Proliance Orthopedic Associates (2017) 'The Link Between Menopause and Joint Pain'. Available at: https://www.prolianceorthopedicassociates.com/news/the-link-between-menopause-and-joint-pain (Accessed: 13 October 2025).

Ramsay Health Care (n.d.) 'Four Effects of Smoking on Your Bones and Joints'. Available at: https://www.ramsayhealth.co.uk/blog/lifestyle/four-effects-of-smoking-on-your-bones-and-joints (Accessed: 13 October 2025).

Medical News Today (2025) 'Menopause joint pain: Causes and Treatment'. Available at: https://www.medicalnewstoday.com/articles/menopause-and-joint-pain (Accessed: 13 October 2025)

Wright, V.J., Schwartzman, J.D., Itinoche, R., Wittstein, J., 2019. The musculoskeletal syndrome of menopause. Journal of Bone and Mineral Research, 34(9), pp.1621-1630.

Gosset, A., Pouillès, J.-M. and Trémollieres, F. (2021) ‘Menopausal hormone therapy for the management of osteoporosis’, Best Practice & Research Clinical Endocrinology & Metabolism, 35(6), p. 101551. doi: 10.1016/j.beem.2021.101551. Available at: https://pubmed.ncbi.nlm.nih.gov/34119418/ (Accessed: 13 October 2025).

Shabani, F., Mashayekh-Amiri, S., Mousavi, Z., Shaseb, E. and Mirghafourvand, M. (2025) ‘Effect of curcumin on fatigue and musculoskeletal health in postmenopausal women: a double-blind randomised controlled trial’, BMJ Open, 15(9), p. e096399. doi: 10.1136/bmjopen-2024-096399. Available at: https://pubmed.ncbi.nlm.nih.gov/40976665/ (Accessed: 13 October 2025).

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Understanding Menopause Joint Pain: Causes, Relief Strategies and What Every Woman Should Know

What is Menopause and How Does it Affect the Body?

The Connection Between Menopause and Joint Pain