Discover why menopause may lead to joint and muscle pain, and learn how to manage these symptoms effectively. Explore the role of hormonal changes, sarcopenia, and lifestyle modifications in menopausal joint pain.

Key takeaways

• Menopause can accelerate the development of sarcopenia, leading to a loss of muscle mass and strength.
• Declining oestrogen levels during menopause may cause joint pain and stiffness, affecting daily activities and exercise.
• Regular physical activity, a balanced diet, and possibly hormone replacement therapy are essential to manage menopause-related sarcopenia.
• Symptoms such as hot flushes, night sweats, weight gain and mood changes can indirectly exacerbate muscle pain and discomfort.
• Gentle exercises, massage therapy, and strength training can help manage menopausal joint pain and enhance overall wellbeing.

As women undergo the menopause transition, they may experience an increase in muscular disorders. One of the most common conditions is sarcopenia, characterised by a loss of muscle mass and strength. Sarcopenia is part of the natural ageing process; however, menopause can accelerate its development due to hormonal changes.

Menopause joint and muscle pain

During menopause, women may experience a variety of joint and muscle pain symptoms, which can significantly affect their daily life and overall well being.

During menopause, oestrogen levels decline, leading to a decrease in muscle mass and an increase in body fat. This decline in hormone levels can result in decreased strength and mobility, complicating daily activities and hindering exercise and the maintenance of muscle mass.

In addition to muscle pain, perimenopause and menopause symptoms include hot flushes, night sweats, mood changes, and sleep disturbances. These symptoms can indirectly exacerbate muscle discomfort and menopause joint pain, either increasing its likelihood or intensifying its impact. Joint stiffness can also affect balance, increasing the risk of falls and other injuries and potentially leading to more prevalent soft tissue injuries.

Joint pain

Many women experience joint pain during menopause. Women often report pain in various joints, including the hands, knees, hips, and spine. The pain can range from mild discomfort to severe, debilitating pain that can disrupt daily activities. The joints may feel stiff, particularly in the morning, and this stiffness can affect mobility and flexibility.

Muscle pain

Muscle pain is another common symptom. Women may experience general muscle discomfort, aches, and pains, which can occur in any part of the body. The pain can vary in intensity from a mild ache to a severe throbbing sensation. It can be persistent, come and go, or occur only when the muscle is used.

Tenderness and inflammation

Some women may also experience tenderness in the muscles and joints during menopause. The affected areas may become sensitive to touch or pressure, adding another layer of discomfort. Joint inflammation, known as arthritis, can also occur, leading to swelling, redness, and warmth in the affected joints.

Weight gain

Weight gain is a common occurrence during menopause, largely due to hormonal changes that affect metabolism and fat distribution. This increase in body weight can contribute to joint pain due to altered body mechanics and increased mechanical stress on the joints.

Managing menopausal muscle and joint pain

Preventing or managing muscle and joint pain during menopause requires a multi-faceted approach. Regular physical activity, including strength training exercises, is crucial to help relieve pain. Maintaining a healthy diet with adequate protein intake also supports muscle health. Hormone replacement therapy (HRT) might be an option to help maintain muscle mass, but should always be discussed with a healthcare provider.

Accommodating these physical changes in life is crucial. Incorporating time to stretch before and after exercise can foster mindfulness of these changes. Pilates, yoga, and tai chi support the gentleness and strength required during this transitional time. Massage therapy, walking, and strength training can also help develop better muscle condition, preventing injury and chronic pain.

At Vively, we believe that menopause is an opportune time to start or continue the journey to becoming a strong and vital woman. The Vively metabolic health app offers resources and support to help women in menopause manage symptoms like menopause joint pain and improve their glucose control. By understanding and managing these changes effectively, women can navigate menopause with resilience and vitality.