Menopause and joint pain: Causes and treatments

What you’ll learn:   

• Menopause-related joint pain is common due to decreased estrogen levels, which increase inflammation and discomfort.       
• Adopting a healthy lifestyle with balanced nutrition, regular movement, and stress management can significantly ease menopausal joint pain.       
• Identifying menopause joint pain symptoms allows for better management and improved quality of life through targeted lifestyle changes.

Menopause joint pain, sometimes called arthritis of menopause or the musculoskeletal syndrome of menopause, can feel like an unexpected hurdle during an already challenging transition. If you’ve noticed stiffness, swelling, or discomfort in your knees, wrists, shoulders, or other joints, you’re not alone—this is a common symptom many experience during menopause. Studies have indicated that more than 70% of women experience these types of symptoms during the transition between perimenopause and postmenopause.

The cause? Decreasing estrogen levels. This hormone plays a key role in reducing inflammation and keeping your joints healthy. When estrogen levels drop, your joints may feel the difference. These changes can make everyday tasks feel tougher, but they don’t have to take over your life. There are ways to manage this and feel more comfortable again.

Let’s explore the causes of menopause joint pain and share effective strategies to help you stay active and improve your well-being. 

Why does menopause cause joint pain?

Estrogen is more than a hormone that regulates your menstrual cycle—it plays a vital role in reducing inflammation and maintaining the tissues that cushion your joints. When estrogen levels decline, your joints lose this protective support, becoming more prone to discomfort, stiffness, and inflammation.

Joint pain related to hormonal changes often begins in the perimenopausal stage, which is the transition period leading up to menopause. This phase can start in your 40s and can last several years before menopause officially begins. 

During perimenopause, estrogen levels fluctuate, which can cause joint discomfort. Many people experience stiffness or swelling in the neck, shoulders, wrists, and knees. These symptoms are often worse in the morning but tend to ease with movement as the day goes on. For some, these symptoms become more pronounced as menopause approaches, when estrogen levels drop more significantly. You are officially in menopause when you’ve gone twelve months without a menstrual period.

Other things that can cause joint pain during menopause

The tricky thing is joint pain during menopause is rarely caused by a single issue—it’s the result of multiple changes happening in your body. While hormone levels, particularly the drop in estrogen, play a big role, there are other factors to consider. Age, weight, lifestyle, prior injuries, and even genetic factors can all contribute to joint discomfort. Let’s take a closer look at some of the other things that can contribute to this pain:

• Aging and wear-and-tear: Menopause often coincides with the natural aging process, which can lead to the breakdown of cartilage—the smooth tissue that helps joints move freely. Over time, this wear-and-tear may cause osteoarthritis, particularly in weight-bearing joints like the knees and hips.
• Weight gain: It’s common for weight gain to occur during menopause, partly because of hormonal shifts and a slower metabolism. Carrying extra weight puts additional pressure on your joints, especially in the lower body, which can make pain and stiffness worse.
• Loss of muscle mass: During menopause, reduced estrogen levels can lead to muscle loss. Muscles play a crucial role in supporting your joints, so weaker muscles may result in less stability and increased strain on your joints, contributing to discomfort.
• Bone density changes: The drop in estrogen levels during menopause affects more than just your joints—it impacts bone density, too. Lower estrogen can weaken bones, increasing the risk of osteoporosis. This condition can lead to inflammation, which may worsen joint discomfort during menopause.
  

Identifying menopause joint pain symptoms

Spotting the signs of menopause-related joint discomfort can help you take action before the pain becomes more persistent or severe. It’s especially important to look for changes in joint discomfort as you enter perimenopause, which can start in your 40s as estrogen levels drop. 

What should you look for? Normal aches are more occasional and improve with rest. Menopause-related joint pain can feel more persistent since it is the result of declining hormone levels rather than a specific strain or injury. It often involves stiffness, swelling, or discomfort that doesn’t go away with movement or rest. Being aware of these changes can help you take the right steps to manage the discomfort and keep it from interfering with your quality of life. Here’s what you might experience:

• Wake up with stiff or achy joints, especially in the morning or after sitting for a while.
• Swelling in your knees, hips, or hands that wasn’t there before.
• Feel a burning sensation or tenderness when you touch certain areas.
• Find you have less flexibility or range of motion than you’re used to.
• Experience more fatigue than usual, even after a good night’s sleep.
• Struggle with grip strength or fine motor skills that were once easy for you.
• Menopause-related discomfort often affects multiple joints symmetrically (both sides of your body).
• The aching comes and goes, often in sync with other menopause symptoms.
• Unlike arthritis, menopause-related joint issues rarely cause visible joint deformities.

These symptoms can also be similar to or indistinguishable from normal aging-related joint pain, joint pain following overuse or injury, or other joint-related medical conditions (such as rheumatoid arthritis). If you’re unsure about what you’re experiencing, consult with a healthcare provider. They can help you distinguish between menopause-related joint issues and other conditions, ensuring you get the right care.

Lifestyle changes for managing joint pain during menopause

Dealing with joint pain during menopause can be frustrating and draining. The good news is that you don’t have to accept it as part of the process simply. A few changes to your daily routine can make a world of difference in soothing those achy joints and helping you feel more like yourself again. Let’s dive into some smart steps that can truly help manage menopause-related joint pain and improve your overall comfort.

Upgrade your plate: While the Menopause Society doesn’t officially recommend any dietary changes during menopause, some research supports the benefits of a healthy diet. Changing what you eat to focus on foods that reduce inflammation levels can potentially ease menopausal joint pain. Think of your meals as your first line of defense against joint pain. What should you eat?

• Foods packed with omega-3 fatty acids—like oily fish, seeds, and walnuts—can help tame inflammation. 
• A variety of plant-based foods, such as fruits, vegetables, and high-fiber carbohydrates, can provide essential nutrients and antioxidants that support joint health and help reduce inflammation. 
• Eating fewer sugary, processed snacks may help tame those morning stiffness battles. Studies show that eating a lot of sugary and processed foods can lead to inflammation, which can make joint pain worse. 

Stay hydrated: Drinking enough water is essential to keep your joints moving comfortably regardless of the cause of stiffness or pain. Carry a water bottle and calculate how much you are drinking in Noom.

• Explore gentle movement: Forget “no pain, no gain”—menopause is all about moving smarter, not harder. Gentle exercises like walking, swimming, and yoga can work wonders. But don’t skip other aerobic exercises if you feel up to it. They can improve cardiovascular health and alleviate menopausal symptoms, including joint pain. Resistance training can counteract the age- and menopause-related loss of muscle mass and strength in middle-aged women. Even a few minutes of movement each day can help you feel more in control of your body. Bonus points: these activities also calm your mind, making them a double win!
• Prioritize sleep: Menopause might make sleep difficult, but quality rest is your body’s ultimate reset button. Those seven to nine hours of sleep aren’t just about recharging your energy—they help reduce inflammation, repair tissues, and even improve how you manage joint pain. Craft a bedtime ritual you love: light stretching, cozy pajamas, or a book that makes you happy. Better sleep means better mornings for your joints (and your mood!).
• Manage stress: Stress fuels inflammation, making achy joints feel worse. Just 5 to 10 minutes of deep breathing, mindfulness, or even a quick dance break can ease joint pain and bring calm to your day. During menopause, when hormonal changes can already cause stiffness and pain, taking small moments to relax can support both your body and mind. Reducing stress helps lower the overall inflammatory response, which may make your joints feel more comfortable. Explore the “Create inner calm” section in your Noom Success Kit for helpful tools.

Remember, these changes don’t have to happen overnight. Start with one that feels most manageable to you. Noom’s personalized approach can guide you through these lifestyle adjustments, helping you create lasting habits that work for your unique needs. Our program offers support in creating balanced meal plans, developing stress management techniques, and setting achievable goals tailored to your menopause journey. With Noom, you have a partner to help you navigate these changes and improve your overall well-being.

Best exercises for menopause joint pain relief

Numerous studies show that moving your body can do wonders for relieving menopausal joint pain. While it might not be at the top of your list when you’re in pain, getting some movement in can really help. Exercise reduces stiffness and discomfort and helps strengthen your joints. It can also improve flexibility and even lift your mood. Here are some of the best joint-friendly exercises to keep you active and comfortable during menopause:

• Walk: A daily 20-30-minute walk can do wonders for your joints. Wear supportive shoes and enjoy a walking meditation or your favorite playlist for added fun.
• Build strength: Strength training stabilizes joints and reduces pain. Start with bodyweight exercises like squats and resistance band workouts. Aim for 2-3 sessions a week, focusing on proper form.
• Swim: Water exercises like swimming or aerobics reduce joint stress and boost flexibility. Try the breaststroke or water jogging for relief and a soothing effect.
• Pedal: Cycling on a stationary bike strengthens leg muscles and improves joint stability. Start with 10-15 minutes a day, gradually increasing your time.
• Stretch: Yoga improves flexibility, reduces stiffness, and helps circulation. Its focus on breathing and mindfulness also lowers stress and inflammation.
• Glide: Tai chi’s slow, flowing movements enhance balance, flexibility, and joint health. It’s great for reducing stiffness and calming your body and mind.

Consistency is key, so start slow, listen to your body, and gradually build up. These exercises aren’t just good for your joints; they’ll leave you feeling more confident and in control of your body. 

At Noom, we’re all about supporting your health journey through menopause. Our Healthy Aging and Metabolism Enhancement Course offers tips to rev up your metabolism and keep you feeling vibrant at any age. We’re here to help you build exercise habits that work for you and stick around for the long haul.

Menopause and joint pain: Exploring treatments

Managing menopausal joint pain often requires a mix of strategies. Lifestyle changes and exercises can help, but some may need focused medical treatments, like hormone replacement therapy (HRT) or other medication for maximum relief.

1. Hormone replacement therapy

HRT, also known as menopausal hormone therapy (MHT) or hormone therapy (HT), can help relieve menopausal joint pain. HRT typically involves estrogen alone or a combination of estrogen and progesterone. It aims to replace the hormones that decline during menopause. Here are the main types:

• Estrogen-only HRT: Usually recommended for individuals who have had a hysterectomy (surgical removal of the uterus).
• Combined HRT: For those with a uterus, this involves estrogen combined with bioidentical progesterone (also called micronized progesterone or MP). Bioidentical progesterone lowers the risk of endometrial cancer, which can increase when estrogen is used alone, and it is considered safer than synthetic progesterones (progestins) previously used.

These types of HRT can also come in different forms, including:

• Oral tablets
• Skin patches
• Gels and creams
• Estradiol sprays

Hormone replacement therapy (HRT) might help with managing joint pain related to menopause, particularly if the pain is due to fluctuating estrogen levels. As we said, estrogen helps maintain joint health by reducing inflammation, supporting connective tissues, and preserving the protective fluid in the joints. As estrogen levels drop before, during, and after menopause, these effects diminish, leading to increased joint stiffness and discomfort.

HRT might ease these symptoms. A study showed that HRT significantly reduced joint pain and stiffness in women undergoing menopause. In the study, women receiving oral, estrogen-only therapy experienced a reduction in the frequency and severity of joint pain and swelling compared to those who did not undergo treatment. Systemic treatments like pills and patches are the best option for treating issues like joint pain because they target the whole body. Localized forms of HRT, like vaginal creams, primarily target symptoms (like vaginal dryness) specific to the area of the body they are applied to. 

Besides alleviating joint pain, HRT has also been shown to help with other menopausal symptoms, such as hot flashes, night sweats, and mood swings, making it a comprehensive approach to managing menopause. 

Is HRT safe?

You’ve probably heard that HRT has been associated with an increase in breast cancer. Concerns about HRT and breast cancer stem from the 2002 Women’s Health Initiative (WHI) study that linked HRT to an increased risk. However, later reviews found the risk was exaggerated. The study mainly focused on women over 60, beyond the ideal age to start HRT. Starting treatment within 10 years of menopause and before age 60 has been shown to be a safer, more effective way to manage symptoms when personalized to individual needs.

Before considering HRT, it’s crucial to consult with a healthcare provider to assess the risks and benefits in your specific case. HRT is not suitable for everyone, especially those with a history of certain health conditions like breast cancer, blood clots, or heart disease. They can help determine whether this treatment aligns with your health needs and goals.

2. Physical therapy

Research suggests that physical therapy can reduce pain intensity, enhance mobility, and improve overall quality of life for conditions such as knee osteoarthritis or chronic back pain, which are common during menopause. A physical therapist can develop a customized plan to alleviate pain and improve joint function. Techniques may include therapeutic exercises and manual therapy to target specific areas like the knees, hips, or shoulders. 

Physical therapy and manual therapy can be particularly effective for addressing pain that interferes with daily activities or overall well-being.

3. Over-the-counter relief

While limited research exists on the use of over-the-counter pain relievers like acetaminophen and NSAIDs for menopausal joint pain in particular, these medications can alleviate general joint discomfort. While NSAIDs and other pain relievers can be effective in managing joint pain, they may carry risks, especially with long-term use. Potential side effects include gastrointestinal issues, cardiovascular risks, and kidney problems. Consult with a healthcare provider before starting a pain reliever.

4. Supplements 

Some research suggests that certain supplements may help with joint pain during menopause, although the evidence is generally limited and not menopause-specific. Here’s an overview of some commonly recommended supplements:

• Omega-3 fatty acids: Omega-3s, found in fish oil, have anti-inflammatory properties that may reduce joint stiffness and pain. A systematic review suggests omega-3 supplements can reduce arthritis symptoms and inflammation. However, there’s limited research specific to menopausal joint pain. 
• Glucosamine and chondroitin: These supplements are believed to support cartilage health and reduce joint discomfort. Studies show mixed results for their effectiveness in reducing arthritis symptoms. A systematic review noted modest benefits for osteoarthritis, but no menopause-specific studies exist. 
• Hyaluronic acid: Known for its role in joint lubrication, hyaluronic acid may help reduce stiffness, improve mobility, and relieve chronic pain. A study showed that taking hyaluronic acid as a supplement helped reduce long-term pain and the need for pain medicine. However, the study didn’t focus specifically on joint pain caused by menopause. Further research is needed to confirm its benefits for menopause-related joint discomfort.
• Curcumin (turmeric): Curcumin has anti-inflammatory properties and may help reduce joint pain and stiffness. Clinical trials show its effectiveness for osteoarthritis, but there have been no direct studies on menopausal joint pain.

What to be wary of and what doesn’t work

Not all treatments for menopausal joint pain are effective, and some may even cause harm if relied upon too heavily. While there are many approaches to managing pain, it’s important to be aware of what doesn’t work or requires caution to avoid ineffective or risky interventions. Here’s what to watch out for:

1. Over-reliance on pain relievers

Over-the-counter pain relievers like ibuprofen and acetaminophen can offer temporary relief but don’t address the hormonal or inflammatory causes of joint pain during menopause. Long-term use can lead to negative side effects like stomach irritation, liver damage, or kidney issues. Always discuss any long-term use with a doctor. 

2. Supplements without evidence

Many products marketed as solutions for “menopause joint pain” lack solid scientific evidence. Popular supplements may not work for everyone or might require months to show any potential benefit. Be cautious of herbal remedies that promise relief without backing from clinical research.

3. HRT without monitoring

While HRT can help ease menopausal joint pain by restoring estrogen levels, it may not work in all cases, especially if the pain has other causes, such as autoimmune disorders or injuries. HRT carries risks without proper evaluation and ongoing monitoring, including blood clots, certain cancers, and cardiovascular issues.

4. Ignoring underlying causes

Do not assume that all joint pain during menopause has a hormonal cause. Conditions like arthritis, tendonitis, or osteoporosis may contribute to joint discomfort and need specific treatments. A proper diagnosis for any underlying conditions is crucial for effective pain management.

5. A sedentary lifestyle

While it’s tempting to avoid movement because of joint pain, a sedentary lifestyle can worsen stiffness, decrease muscle strength, and ultimately increase pain. Instead, incorporating low-impact activities like swimming, yoga, or walking can help maintain mobility and reduce pain.

6. Relying solely on weight loss or lifestyle changes

Although maintaining a healthy weight and improving your habits can reduce strain on your joints, they won’t fix hormonal imbalances contributing to menopause-related joint pain. An approach that combines lifestyle changes and targeted treatments might be necessary. Don’t hesitate to get help if something isn’t working. 

Being mindful of these common pitfalls can help ensure that your approach to managing menopause-related joint pain is both safe and effective. Always consult with a healthcare provider before beginning any new treatment.

Managing menopausal joint pain: Putting it all together 

Menopause-related joint pain can be challenging, but it doesn’t have to take control of your daily life. Understanding the role of estrogen in joint health and recognizing how hormonal changes contribute to discomfort is the first step in finding relief. While joint pain is common during menopause, lifestyle adjustments like staying active, eating a healthy diet, managing stress, and prioritizing sleep can help ease symptoms. In some cases, medical treatments like hormone replacement therapy or physical therapy may be beneficial for more significant relief.

The key is to take a personalized approach to managing the musculoskeletal syndrome of menopause. What works for one person may not work for another, so it’s important to listen to your body and explore different strategies. Relief is possible through gentle movement, dietary changes, or medical support. You can navigate this transition feeling stronger, more informed, and in control of your health. 

If you’re a Noom member, be sure to add Noom’s Healthy Aging and Metabolism Enhancement course for extra guidance. With tailored nutrition plans, stress-relief techniques, and practical tips designed just for you, we’re here to help you take back control. Start today and step into this new chapter with confidence. You’ve got this!