Joint pain is something many women notice as they go through menopause, and it is not just a minor discomfort for a few. In fact, joint pain is a very common experience during this stage of life. Research shows that more than 70 percent of women have some kind of musculoskeletal pain during menopause, which includes pain in the joints, muscles, and tendons [1]. In Denmark, a recent nationwide study found that 39 percent of women reported joint and muscle pain as a symptom of moderate to severe intensity during perimenopause and postmenopause [5]. These numbers show that joint pain is not rare, and it affects a large number of women going through menopause.
The reason joint pain becomes more common during menopause is mainly due to changes in hormone levels, especially estrogen. Estrogen plays a big role in keeping bones strong, muscles flexible, and joints healthy. When estrogen levels drop during menopause, the body becomes more prone to inflammation, which can lead to swelling and pain in the joints, tendons, and muscles [1]. This is why many women notice new or worsening joint pain as they enter menopause. The pain can show up in different parts of the body, such as the hips, knees, shoulders, and back [6].
Another factor that adds to joint pain during menopause is the loss of muscle mass. As women age, they naturally lose some muscle, and this process can speed up during menopause. Less muscle means less support for the joints, which can make them feel stiffer and more painful. Decreased bone density is also a concern, as it can lead to conditions like osteoporosis, which can cause joint pain, inflammation, and even fractures [1]. Weight gain is common during perimenopause and menopause, and extra weight puts more strain on the joints, especially in the hips and knees [1].
Changes in activity levels can also make joint pain worse. Many women become less active during menopause, either because of other symptoms like fatigue or because of pain itself. Being less active can lead to more stiffness and pain in the joints [1]. Sleep disturbances are another common symptom of menopause, and poor sleep can make pain feel worse and harder to manage [6].
Some women may also notice that their risk for certain joint conditions goes up during menopause. For example, osteoarthritis is three times more common after menopause [1]. This is a condition where the cartilage that cushions the ends of bones breaks down, leading to pain, swelling, and decreased mobility. Lower estrogen levels can speed up cartilage loss and inflammation, which can worsen or even trigger osteoarthritis symptoms [6]. Frozen shoulder is another condition that is more common in midlife women, and research suggests that the decline in estrogen may play a role in this as well [3].
It is important to know that joint pain during menopause is not just a normal part of aging. While some joint pain can be expected as women get older, the hormonal changes of menopause make it more likely and more severe for many women. If joint pain is getting worse, limiting daily activities, or if over-the-counter medications are not helping, it is important to see a healthcare professional. Swollen, red, or hot joints, or joint pain that comes with a fever, should also be checked by a doctor [1].
There are ways to help manage joint pain during menopause. Staying active and eating a healthy diet are important for keeping joints and muscles strong [1]. Exercise can help reduce stiffness and pain, and it can also help with other menopause symptoms like weight gain and sleep problems. Physical therapy may be recommended for some women, especially if the pain is severe or affecting daily life [6]. Hormone replacement therapy (HRT) is another option that may offer relief and help protect long-term joint health for some women, but it is not right for everyone and should be discussed with a healthcare provider [6].
Supplements may also help some women with joint pain during menopause. Omega-3 fatty acids, for example, have been shown to reduce inflammation and may help with joint and muscle pain. The recommended amount for women over 50 is 1.1 grams per day, but it is important not to exceed 3 grams per day from all sources, and no more than 2 grams should come from supplements [1]. Other supplements that may help include vitamin D and calcium, which are important for bone health, and glucosamine and chondroitin, which may help with osteoarthritis symptoms [1].
Joint pain during menopause is a real and common issue that affects many women. It is caused by a combination of hormonal changes, loss of muscle mass, decreased bone density, weight gain, and changes in activity levels. While it can be frustrating and uncomfortable, there are steps women can take to manage the pain and protect their joint health. Talking to a healthcare provider about symptoms and treatment options is important, and making healthy lifestyle choices can make a big difference.
[1] GoodRx – The 6 Best Supplements for Menopause Joint Pain
[5] University of Copenhagen – 97 percent of women in Denmark experience symptoms during menopause
[6] ForHers – Menopause Hip Pain: Causes and Treatments
[3] BodySpec – Frozen Shoulder and Menopause: The Link and What Helps
