Menopause and Joint Pain: Causes & Relief

Quick answer: Menopause‑related joint pain is common and usually manageable. Dropping estrogen, aging joints, and changes in weight and sleep all play a role. What helps most are practical basics: regular movement, progressive strength training, low‑impact cardio, better sleep and stress habits, an anti‑inflammatory eating pattern, and — when appropriate — HRT. For safety, check the red flags below and talk with your clinician. If you want objective feedback on your progress, you can also book a BodySpec DEXA scan to track lean mass and visceral fat.

TL;DR

• Estrogen calms inflammation and binds to receptors in muscles, bones, and joint tissues. As it declines, many people notice more stiffness and pain. Osteoarthritis also becomes more common after 50, as the Arthritis Foundation’s overview of menopause‑related joint pain explains.
• “Menopausal arthralgia” is real. More than half of women report joint pains around the transition. Similar syndromes can happen with abrupt HRT cessation or aromatase inhibitor therapy, according to a review indexed on PubMed.
• HRT may reduce joint symptoms in some and clearly helps prevent bone loss. It’s not for everyone—so discuss benefits and risks with your clinician. For context, see the Arthritis Foundation’s discussion of HRT and joint symptoms.
• Non‑hormonal pillars help most people: progressive strength training, low‑impact cardio, mobility, weight management, sleep and stress strategies, and targeted supplements like curcumin or omega‑3s when appropriate. See Medical News Today’s evidence summary.
• Use data, not guesswork. A BodySpec DEXA scan tracks lean mass (protects joints), visceral fat (drives inflammation), and a whole‑body bone density snapshot you can discuss with your clinician. Learn more in our complete guide to bone density tests and our DEXA benefits guide. You can book your scan in minutes.

Why menopause can make your joints ache

Multiple factors stack up during the transition:

• Estrogen decline and inflammation: Estrogen normally dampens inflammatory signaling and supports collagen in tendons/ligaments. With fewer hormones on board, pain sensitivity can rise and tissues may tolerate load less well. The Arthritis Foundation outlines these mechanisms.
• Aging + osteoarthritis risk: After ~50, osteoarthritis becomes more common and more severe in women, likely reflecting both age and hormonal changes.
• Weight and composition shifts: Menopause often changes fat distribution toward the abdomen and can accelerate lean‑mass loss, increasing joint load and reducing muscular support. See Medical News Today’s explainer. For a deep dive, see our piece on managing visceral fat in menopause and our guide to solutions for menopause weight gain.
• Sleep and stress: Night sweats and insomnia amplify pain perception and recovery challenges. Common menopause‑related symptoms also include musculoskeletal aches, palpitations, headaches/migraines, and mood changes. Severe or new symptoms warrant evaluation, per the NHS symptom overview.

A review indexed on PubMed reports that more than half of women experience joint pain around menopause. Conservative measures plus activity and weight management are first‑line. HRT is an option when appropriate.

Where hormone therapy fits (and where it doesn’t)

• What we know: Observational and reanalysis data suggest some women on menopausal hormone therapy (MHT/HRT) report less bone and joint pain. HRT also prevents bone loss and reduces fractures in postmenopausal women without osteoporosis. The Arthritis Foundation summarizes these findings. Definitive osteoarthritis‑specific trials are limited. Learn more in our complete guide to bone density tests.
• Who may benefit: People with distressing hot flashes/night sweats early after menopause often see broad quality‑of‑life gains. Joint pain may also improve as an additional benefit, as noted in the PubMed‑indexed review.
• Who should avoid: Those with contraindications (e.g., certain cancers, clotting risks) or those taking aromatase inhibitors (AIs) after breast cancer—HRT is typically not advised in this group. See “AI‑induced arthralgia” below.
• Bottom line: HRT is a medical decision. If you’re curious, book a conversation with your clinician and bring a symptom diary. For practical prep tips before an appointment, see guidance from The Menopause Charity on joint pain.

Non‑hormonal relief that works

For most people, a successful non‑hormonal plan prioritizes movement and recovery, followed by targeted supplements and medical procedures as needed.

1. Move with purpose

• Strength train 2–3×/week to protect joints with stronger muscles. Prioritize major movers around symptomatic joints (e.g., quads/glutes for knees/hips; rotator cuff/scapular muscles for shoulders). Ideas: our progressive knees‑over‑toes exercises and a joint‑friendly water aerobics routine.
• Do low‑impact cardio most days (walking, cycling, swimming) to lubricate joints and lower systemic inflammation. See Healthline’s overview of joint pain in menopause.
• Use mobility and tendon‑friendly progressions rather than aggressive stretching for irritated tendons.

2. Recover smarter

• Sleep toolkit: keep a cool room and a consistent schedule. Address night sweats first to reduce pain amplification. The NHS provides a comprehensive list of menopause symptoms and self‑care options. Try our 14‑day perimenopause sleep plan.
• Use heat for stiffness before activity. Try brief ice after flares. Choose the modality that feels best to you, as suggested in Healthline’s menopause joint pain guide.

3. Eat to lower joint load and inflammation

• Aim for protein at each meal to maintain lean mass (supports joints). Build a plant‑forward pattern rich in omega‑3s and polyphenols (fatty fish, olive oil, legumes, colorful produce). Medical News Today summarizes diet patterns that may help during menopause.
• Consider vitamin D and calcium for bone health and learn about D3+K2 synergy: our D3+K2 guide.
• Target a healthy weight. Each pound lost reduces knee load several‑fold during daily living. Plans that focus on losing fat while preserving muscle perform best.

4. Smart supplements (evidence‑aware, not miracle cures)

• Curcumin, omega‑3s, and in select cases glucosamine/chondroitin can help some people with joint aches or osteoarthritis symptoms. For a quick overview, see Medical News Today. For deeper context, explore our evidence‑based joint supplements guide. Discuss choices with your clinician.

5. Medications & procedures

• Try topical NSAIDs (e.g., diclofenac gel) or short‑term oral NSAIDs to ease flares, as directed by your clinician.
• Consider physical therapy for targeted strengthening and mechanics.
• Injection options your clinician may discuss (after diagnosis):
  • Frozen shoulder: image‑guided hydrodilatation or corticosteroid injection to potentially shorten the painful phase.
  • Hip or knee osteoarthritis: intra‑articular corticosteroid injections for temporary symptom relief.

A clear diagnosis from a clinician is the essential first step before considering any of these options.

Joint‑by‑joint quick guide

Use these symptom‑based strategies as a starting point for discussion with your clinician.

Knees

Most common issues: patellofemoral pain and knee osteoarthritis. Start with quad/hip strengthening (sit‑to‑stands, step‑ups, cycling), weight management, and topical NSAIDs. Try our progressive knees‑over‑toes routine for controlled knee‑forward training that often reduces pain.

Hips

Outer‑hip pain in midlife is often gluteal tendinopathy. Try:

• Prioritizing strength over deep stretching
• Avoiding prolonged side‑sleeping on the painful side
• Loading gradually to build tolerance

For a step‑by‑step plan, see our guide to hip pain in menopause.

Shoulders

Mobility and strength exercises tailored to your specific stage of recovery can help frozen shoulder. In some cases, steroid injections or hydrodilatation may speed recovery. Learn more in our article on frozen shoulder & menopause. For generalized shoulder aches, emphasize posture, scapular control, and gradual overhead loading.

Hands

Thumb base and finger osteoarthritis are common. Try:

• Activity pacing
• Hand‑specific strengthening
• Ergonomic tools and jar openers
• Heat in the morning; topical NSAIDs as needed
• Ask about splints for the thumb CMC joint (base of the thumb)

Special scenario: Aromatase‑inhibitor (AI) arthralgia

If you’re a breast cancer survivor on an aromatase inhibitor, joint pain is a known side effect and can be severe. HRT is typically contraindicated here. Focus on:

• Regular, progressive strength and low‑impact cardio.
• Physical therapy for targeted mechanics.
• Sleep/stress strategies.
• Non‑hormonal options like certain analgesics or supplements — always under your oncology team’s guidance.

When to see a clinician — red flags

Seek care promptly if you notice:

• A joint that’s hot, red, or markedly swollen
• Fever
• Inability to bear weight
• Sudden severe pain after a twist or fall
• Prolonged morning stiffness with swelling
• Neurologic symptoms (numbness, weakness, loss of bladder/bowel control)
• Persistent hand or finger swelling with prolonged morning stiffness (to rule out inflammatory arthritis)

A Sample 4‑Week Framework

This framework offers a simple, repeatable structure. Before starting any new exercise plan, it’s essential to talk with your clinician or physical therapist — especially if your pain is moderate to severe or you have other health conditions.

• Week 1: Daily 10–15 minutes of joint‑friendly movement (walking or cycling), plus 2× full‑body strength sessions (sit‑to‑stands, rows, hip hinges, loaded carries). Sleep: cool room, consistent wake time.
• Week 2: Add a third strength session emphasizing symptomatic regions. Begin 5–10 minutes of mobility most days (e.g., pendulums for shoulder, gentle hip/knee range). Trial topical NSAID for flares.
• Week 3: Layer nutrition focus — protein at each meal, plants/omega‑3s most days. Consider starting curcumin or omega‑3 after clinician review. Track stiffness minutes after waking and worst daily pain (0–10).
• Week 4: Gradually increase the challenge (slightly more weight, reps, or time) as long as your pain remains low during and after sessions.

After you’ve established a consistent routine, a BodySpec DEXA scan can provide objective data on your lean mass and visceral fat, helping you and your clinician refine your plan. You can book in minutes.

How BodySpec data helps you personalize relief

• Lean mass protects joints: DEXA shows whether your plan is building the muscle groups that buffer painful joints (e.g., quads/glutes for knees/hips).
• Visceral fat matters: Higher VAT drives inflammation. Watching it fall is both motivating and cardiometabolically meaningful. Learn more in our DEXA benefits guide.
• Bone‑health context: BodySpec’s full‑body DEXA offers a whole‑body bone density measurement. If results look low — or you’re 65+ or postmenopausal with risk factors — ask your clinician about a diagnostic hip/spine DEXA. For more background, see our bone density test guide.

When you’re ready, you can schedule your scan.

FAQ

Does menopause cause arthritis?
Menopause itself doesn’t cause osteoarthritis, but OA becomes more common and severe after 50, and hormonal changes may influence symptoms and progression. See the Arthritis Foundation’s overview.

Which supplements help most?
Evidence is mixed and individual. Curcumin, omega‑3s, and glucosamine/chondroitin have the most data among common options. See Medical News Today’s summary and our joint supplements guide. Discuss options with your clinician.

How long will this last?
For many, general aches improve over time, especially with movement, sleep optimization, and—when indicated—HRT. Some joint symptoms can persist postmenopause and deserve ongoing management. See the NHS symptoms overview.

Is acupuncture or yoga worth trying?
Many find symptom relief from mind‑body practices. The Menopause Charity recommends yoga to support strength, flexibility, balance, and even sleep during menopause.

This article is for educational purposes only and does not constitute medical advice. Always consult your clinician for diagnosis and personalized treatment, especially if you have a history of cancer, blood clots, autoimmune disease, or severe/progressive joint symptoms.