Menopause and joint pain: what causes it and how to manage it

Sound like you? There's no way to guarantee healthy joints and bones for life, but some small changes may help you stay moving smoothly and help maintain as much bone strength as possible. Let's find out more...

Lower oestrogen is thought to contribute to increased joint pain and stiffness, but the mechanism isn't fully understood.⁴ You might notice discomfort doing your usual activities or find that they take longer. Your joint pain can be anywhere in your body, but common places include the knees, hands, hips and back. These changes aren’t necessarily a sign of arthritis – and they don’t mean you’ll develop it – but it’s a good idea to look after your joints and bones anyway. New, severe, swollen or persistent joint pain should always be assessed by a healthcare professional, rather than assuming it's menopause.

Up to 60% of women experience joint pain during menopause, but that's not to say you should dismiss it.⁵ If it's stopping you from sleeping, waking you up in the night or impacting your normal movement, then it's a problem – and you deserve to feel like yourself.

It's OK if an intense workout isn't on the cards. Gentle movement and stretching are some of the best ways to keep joints and bones flexible as you age. Weight-bearing activities, like walking and resistance training, can also help maintain bone density and ease pain.⁶ Try to keep low-impact exercises like walking, swimming or yoga in your routine. Yoga is a great exercise for the whole body and, according to anecdotal evidence, may help alleviate some other symptoms of menopause like low mood or sleep disruption too.

That said, you shouldn't have to slow down your routine if it's still working for you. Just be sure your posture's on point to reduce your risk of sports injuries and enjoy a mix of lower- and higher-intensity activities.

When you think of weight-bearing exercise, it might conjure up ideas of trying to build muscle in the gym. But resistance training isn’t just about dumbbells. This kind of exercise plays an important role in preserving bone density, improving joint function and maintaining muscle mass to help you stay moving smoothly as you get older.

As with so many areas of your health, good nutrition helps build the foundation for healthy muscles and bones. A balanced, colourful diet is the best way forwards, but you could pay particular attention to foods rich in:

A ‘Mediterranean diet’ is said to be one of the best diets to follow, especially for its anti-inflammatory benefits.^10,11 Primarily plant-based, it includes daily intakes of whole grains, olive oil, fruit and vegetables, beans and other legumes, nuts, herbs and spices. Proteins are lean and focus mainly on fish.¹²

The Mediterranean diet is one of the most studied diets and has also been found to have positive effects on many other areas that might influence your joints. For example, it’s been associated with a reduction in belly fat: this may help keep your weight at a healthy level and avoid additional strain on your joints and bones.^13,14

Menopause might feel like a limitation, but it’s also a good opportunity to start good health habits including changes in your diet, exercise and limiting habits like smoking and drinking alcohol.

You might experience more joint pain if you're overweight, as carrying more body weight may place a greater load on weight-bearing joints. Plus, it's common to gain additional body fat (especially around the middle) around menopause as your hormones change. Being very underweight may also affect how strong your bones are. As a result, keeping within a healthy weight range is a good idea if you can – not only for your overall wellbeing but for minimising joint and bone aches.