MANAGING MENOPAUSE SYMPTOMS

Joint Pain and Muscle Aches During Menopause

Oestrogen decline in perimenopause and menopause can precipitate a collection of musculoskeletal symptoms—including joint stiffness and aches, muscle soreness, reduced muscle strength (sarcopenia), decreased bone density and increased risk of fractures, tendon and ligament injury, and early cartilage degeneration (sometimes dubbed “musculoskeletal syndrome of menopause”)

Common Symptoms

• Joint pain and stiffness affecting the knees, hips, hands, shoulders and lower back—often worse after inactivity or in the morning
• Muscle aches, cramps or weakness, frequently disrupting sleep or daily function
• Crepitus or joint noises, diminished flexibility and occasional swelling or tenderness
• These symptoms may fluctuate significantly—mild some days, debilitating at other times

Likely Mechanisms

• Falling oestrogen reduces anti‑inflammatory protection, bone strength, cartilage resilience and collagen content in connective tissue, contributing to aches, instability, and inflammation
• Loss of muscle mass (sarcopenia) diminishes strength and functional capacity
• Other hormonal shifts (e.g. cortisol, thyroid), poor sleep, stress and weight gain may exacerbate pain 

Self‑Care & Lifestyle Strategies

✔ Regular Activity

• Engage in strength and resistance training, weight‑bearing activity (walking, dancing), Pilates, yoga or swimming to maintain bone density, improve mobility, and reduce pain

✔ Diet and Nutrition

• Adopt an anti-inflammatory diet rich in oily fish, leafy greens, fruits, nuts, olive oil, calcium and vitamin D sources (e.g. dairy, tinned fish, fortified foods)
• Some find benefit from supplements such as omega‑3, curcumin, glucosamine, chondroitin, magnesium or boswellia, though medical

• Maintain a healthy weight to reduce joint load. Weight gain can compound pain and functional limitations
• Reduce stress using mindfulness, yoga, meditation or tai chi to help modulate pain and inflammation

✔ Heat & Cold Therapies

• Warm compresses, hot water bottles or baths may relieve stiffness and muscle aches.
• Use ice packs to reduce joint inflammation when swelling is present

Medical Treatments

OTC Pain Relief

• Paracetamol or NSAIDs like ibuprofen (oral or topical gels) may offer temporary relief. Consult a healthcare provider or pharmacist before prolonged use

Hormone Replacement Therapy (HRT)

• HRT may alleviate joint and muscle discomfort, and helps maintain bone density in suitable individuals. Evidence suggests symptomatic benefit though responses vary and it is not universally prescribed solely for musculoskeletal symptoms
• Some users report early worsening of symptoms before improvement; adjusting dosage may help

Physiotherapy & Specialist Intervention

• A physiotherapist or menopause-trained movement specialist can create tailored programmes to enhance mobility, strengthen muscles, protect joints and prevent further injury. Manual therapies like osteopathy or chiropractic care may help, particularly when osteoporosis is a concern .

When to Consult a Healthcare Provider

Seek medical assessment if:

• Pain persists for more than two weeks despite self‑care, or significantly limits daily activities or sleep;
• You experience morning stiffness lasting more than 30 minutes;
• Joints are swollen, red, hot or deformed;
• You have known osteoporosis, systemic symptoms, or sudden unexplained bone or joint tenderness 

Bottom Line:

Menopausal joint and muscle discomfort is often most severe during perimenopause and the initial years following menopause; over time, symptoms often diminish, though long-term management may still be necessary. Individual experiences differ—some women achieve full relief, others require ongoing adjustments and support.