Menopause Joint Pain: Why It Happens and How a Physio Can Help
When people think about menopause, hot flushes and night sweats usually come to mind first. But for many women, the bigger challenge is menopause joint pain: aches, stiffness and weakness that seem to appear almost overnight.
If you've started waking up with sore joints, struggling with a niggling shoulder or feeling weaker than you used to, you're not alone.
In 2024, researchers gave this group of symptoms a name: the Musculoskeletal Syndrome of Menopause (MSM). Their review found that more than 70% of women experience musculoskeletal symptoms around the menopause transition, including joint pain, muscle aches, stiffness and loss of strength.¹
The important thing to know is that these symptoms aren't something you just have to put up with. They're often linked to hormonal changes, and there's a lot you can do to manage them.
With World Menopause Day in October, it's a good time to talk about the side of menopause that gets far less attention. At Physio Action, we regularly help women across Leeds and North Yorkshire understand what's happening in their bodies and find practical ways to stay active and keep doing the things they love.
Why Menopause Affects Your Joints and Muscles
Oestrogen is best known for its role in reproductive health, but it works throughout the body. It helps keep bones strong, muscles working well, and joints moving comfortably. As levels fall during perimenopause and menopause, these systems become more vulnerable, which is why many women don't connect their new aches with hormone changes.
Aching and stiff joints
Oestrogen helps regulate inflammation. As levels drop, inflammation can rise, leaving joints sore and stiff, especially first thing in the morning. Hands, knees, hips, neck and shoulders are common trouble spots.
Loss of muscle strength
Carrying the shopping, climbing stairs or lifting things that were never a problem can start to feel harder. Lower oestrogen makes it more difficult for the body to maintain and rebuild muscle.
Reduced bone density
As oestrogen falls, the body builds new bone more slowly. Over time, this raises the risk of osteopenia and osteoporosis.
Tendon and ligament problems
Hormonal changes can make tendons and ligaments less flexible and less resilient. This can contribute to frozen shoulder, Achilles pain, tennis elbow and other stubborn tendon problems. Frozen shoulder in particular is most common in women aged 40 to 60.
What You Can Do About Menopause Joint Pain
One of the biggest myths about menopause is that aches and pains are just part of getting older. Your body does change, but there's plenty you can do to improve strength, mobility and quality of life.
Talk to your GP about HRT
For some women, hormone replacement therapy (HRT, also called MHT) can help with the hormonal changes behind joint pain, muscle aches and bone loss. Your GP or a menopause specialist can talk you through the options.
Keep moving
When you're sore, it's tempting to do less. But staying active is one of the best ways to ease discomfort and protect your long-term health. The key is finding the right type and amount of exercise for your body.
Build strength
Strength training helps maintain muscle, improve balance and support bone health. You don't need hours in the gym. A simple programme done two or three times a week can make a real difference.
Get the right support
If pain is stopping you from exercising, or you keep picking up the same injury, a physio can find the cause and build a plan around you.
Struggling with aches, stiffness or weakness?
Our physios can assess what's going on and create a plan to get you moving comfortably again. Book an assessment or find one of our Women's Health Experts
A Simple Strength Routine for Menopause
Exercise should leave you feeling stronger and more confident, not sore and frustrated. This routine uses a resistance band and a chair, so you can do it at home. Bands are gentle on the joints while still building strength.
How to do it: 2 to 3 sessions a week, with a rest day in between. Do 2 to 3 sets of 10 to 12 repetitions of each exercise. When 12 reps feel easy, use a stronger band or add a set.
Stay safe: some muscle effort is normal, but stop if you feel sharp or worsening pain. If you have an existing injury, recent surgery or osteoporosis, get advice from a physio before you start.
1. Band pull-apart
Stand tall and hold the band in front of you at shoulder height, arms straight and hands shoulder-width apart. Slowly pull your hands apart, squeezing your shoulder blades together, then return with control.
- Avoid: shrugging your shoulders up towards your ears.
- Why we like it: it strengthens the upper back and helps counter the rounded posture many of us develop at a desk.
2. Seated row
Sit on the floor or a firm bed with your legs straight. Loop the band around your feet and hold an end in each hand. Pull your elbows back close to your sides, squeeze your shoulder blades, then slowly release.
- Avoid: leaning back to do the work.
- Why we like it: it builds the muscles that support good posture and healthy shoulders.
3. Seated leg press
Sit on a chair and loop the band around the sole of one foot, holding the ends. Lift the knee towards your chest, then push the foot forward against the band until the leg is straight. Return slowly. Complete your reps, then switch legs.
- Avoid: locking your knee hard at the end.
- Why we like it: it builds strength around the hips and knees, making stairs and everyday movement easier.
Eating to Support Your Joints and Bones
You don't need a restrictive diet. A balanced, colourful plate with plenty of vegetables, fruit, protein and healthy fats supports recovery and helps manage inflammation. Protein matters more as you get older, because it helps you hold on to muscle.
Calcium and vitamin D are key for bone health. The NHS recommends that adults in the UK consider a daily vitamin D supplement during autumn and winter.²
A few easy ideas:
- Salmon with sweet potato and greens, for omega-3 fats
- Mediterranean chickpea salad with tomato, cucumber, feta and olive oil
- Greek yoghurt with berries and walnuts, a protein-rich snack
If you'd like tailored nutrition advice, a registered dietitian is the best person to speak to.
Frequently Asked Questions
Can menopause cause joint pain?
Yes. Falling oestrogen levels can increase inflammation and affect muscles, tendons and bones. More than 70% of women experience musculoskeletal symptoms such as joint pain and stiffness around the menopause transition.
Does menopause joint pain go away?
For some women, symptoms ease after menopause, but for others they continue. Staying active, building strength and, where suitable, HRT can all reduce symptoms. Don't wait for them to pass on their own if they're affecting your life.
Can physiotherapy help with menopause symptoms?
Physiotherapy can help with the musculoskeletal side of menopause, including joint pain, stiffness, weakness, frozen shoulder and tendon problems. A physio will assess you, treat the problem area and give you a strength and mobility plan that suits your body.
What is the best exercise during menopause?
Strength training is especially valuable because it helps maintain muscle and supports bone health. Combine it with activity you enjoy, such as walking, swimming or cycling. Two or three strength sessions a week is a good target.
Is it safe to exercise with sore joints?
Usually, yes. Gentle, gradual exercise often reduces joint pain. Stop if pain is sharp or getting worse, and see a physio if you're not sure where to start.
You Don't Have to Manage Menopause Alone
If aches, stiffness or weakness are affecting your confidence, your exercise or your everyday life, help is available.
Every woman's menopause is different. Whether you're dealing with joint pain, recurring injuries, reduced strength or just aren't sure where to start, our physios across Leeds and North Yorkshire can help you move well, build strength and stay active.
We'll get to the bottom of what's happening, create a plan that fits you and support you every step of the way. Menopause brings changes, but it doesn't have to stop you doing the things you enjoy.
References
- Wright VJ, Schwartzman JD, Itinoche R, Wittstein J. The musculoskeletal syndrome of menopause. Climacteric. 2024;27(5):466-472.
- NHS. Vitamin D.