Health

Menopause & Joint Pain: 3 Effective Ways to Help Ease Your Pain

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

September 18, 2024

It seems like overnight, you’re experiencing new stiffness, tenderness, or aching in places you have never had issues with before. Suddenly even short car rides leave your hips aching, stairs become harder on the knees, and sitting through your niece’s ballet recital has your back stiff for days.

This sudden onset of joint pain can be one of the many unwelcome surprises of menopause. As estrogen levels drop, inflammation can increase, leading to discomfort in joints you never thought twice about before. But the good news is that there are effective ways to manage this pain and regain some of the mobility and comfort you’ve lost. 

Here are three simple and practical strategies to help reduce joint pain during menopause and get back to feeling more like yourself.

Table Of Contents

Estrogen, Menopause, & Joint Pain: How Are They Connected?

The menopause transition really teaches you just how important estrogen is for your body (1). 

During your reproductive years, your ovaries produce estrogen, which plays a key role in keeping your body functioning smoothly. This hormone helps protect your joints and reduce inflammation, supporting the health of your muscles, tendons, and ligaments. However, as you age, estrogen levels naturally decline, which can lead to discomfort, including joint stiffness, tenderness, and pain (2).

In fact, some studies indicate that more than 50% of perimenopausal women experience musculoskeletal symptoms, including joint pain (3).

Common areas of pain can include:

  • Neck
  • Shoulders
  • Spine
  • Elbows
  • Wrists
  • Fingers
  • Knees
  • Hips

Other Ways Menopause Can Affect Your Joints

Besides declining estrogen levels, here are a few other ways menopause can affect your joints.

Weight Gain

Many women experience weight gain during menopause due to hormonal changes, a slower metabolism, and other factors (4). Excess weight can increase the stress on weight-bearing joints such as the knees and hips, leading to increased pain.

Decreased Muscle Mass

Menopause can sometimes bring on sarcopenia, which is the loss of muscle mass and strength (5). Since your muscles play such a crucial role in supporting your joints, losing that muscle can make your joints more prone to pain and injury.

Decreased Bone Density

The decline in estrogen levels during menopause can decrease bone density, increasing the risk of osteopenia and osteoporosis (6). Osteoporosis may lead to inflammation, fractures, or broken bones that can cause or worsen joint discomfort.

3 Ways to Help Reduce Your Joint Pain

So what can you do about hip pain during menopause or any other joint pain? Here are three natural ways to get you back on your feet!

1. Low-Impact Movement & Stretches

An older woman surrounded by white flowered trees stretching with a pink resistance band

Have you ever heard the phrase, "Motion is lotion"? It became my go-to saying while I was rehabbing a knee injury last year. But what does it really mean?

Put simply, regular exercise is super important for keeping your joints healthy—especially during menopause (7). Exercise helps increase your flexibility and strength while also promoting weight loss and a healthy lifestyle. If you’re not moving enough, you might end up with increased joint inflammation because your muscles weaken and can’t support your joints as well, leading to stress and stiffness.

But remember, it’s all about balance! Overdoing it with high-impact workouts can also put your joints at risk (8). So, it’s crucial to listen to your body and find low-impact exercises that you enjoy and can easily fit into your routine.

Some examples of low-impact exercise include (8):

  • Walking
  • Biking
  • Spinning
  • Swimming
  • Water Aerobics 
  • Resistance Bands
  • Yoga
  • Pilates

2. A Healthy Diet

If you’re dealing with menopause-related joint pain, you might be surprised to learn that what you eat can make a big difference. 

As we discussed earlier, declining estrogen levels during menopause can trigger inflammation in the body, which can lead to joint pain and stiffness. While this is frustrating, the foods you eat can either fuel or fight this inflammation. By choosing anti-inflammatory foods, you’re giving your body the tools it needs to soothe those aching joints naturally.

A diet rich in whole foods—like lean meats, oily fish, fruits, vegetables, nuts, and seeds—is packed with vitamins, minerals, and antioxidants that combat inflammation. 

Some of the most important foods and drinks to avoid are (9, 10, 11):

  • Ultra-processed foods (fast food and packaged convenience foods, like chips and microwave dinners)
  • Added sugar (foods made with cane sugar or corn syrup, including candy, soda, and fruit juice)
  • Refined grains (foods made with white flour, like cakes, cookies, bread, and pasta)
  • Alcohol

3. Supplements

Sometimes its hard to get everything your body needs from diet alone. This is where supplementation can help.

Collagen

Collagen is the most abundant (and arguably the most important) protein in your body (12). It serves as the building block for your bones, joints, skin, hair, nails, and more. Unfortunately, as you age, your body’s natural collagen production slows down, and by 60, you have HALF the amount of collagen that you started life with.

So how does collagen help with menopause-related joint pain?

Well, collagen comprises nearly 40% of the cartilage that surrounds the ends of your bones where joints meet (13, 14). Studies show that when collagen is ingested orally, it tends to accumulate in your cartilage, which is excellent news for joint health (15).

Collagen increases chondrocyte formation, a crucial component of cartilage tissue. As you know, cartilage is an essential component of joint health, especially when it comes to preventing bone-on-bone friction (15).

Several studies have shown that collagen significantly reduces pain and mobility issues in everyone, from osteoarthritic patients to athletes with activity-related joint pain (16).

In one placebo-controlled study, a group of elderly women with osteoarthritis were provided collagen supplementation for six months. These women had been suffering from joint pain (specifically in their knees), which impeded their mobility.

By the end of the trial, the participants showed improved joint health markers, a significant increase in mobility, and reduced joint pain (17). 

NativePath Blog Post Image

Effect of collagen peptide treatment on osteoarthritis assessed by the Lysholm score. Score values at baseline, after 3 months, and 6 months of treatment are presented as mean ± standard error mean. A high Lysholm score indicates a low degree of osteoarthritis. *** p<0.001. 

Omega 3 Fatty Acids (Krill Oil)

Omega-3 fatty acids are vital to the human body, providing the heart, blood vessels, lungs, immune system, and endocrine system with the energy they need to function properly (18). Not only that, omega-3s—especially those found in krill oil—are anti-inflammatory powerhouses. 

Joint pain in menopause often gets worse because of inflammation, and this is where omega-3 fatty acids can step in. Omega-3s can help reduce inflammation in the body by reducing the C-reactive protein and TNF-a, two markers of inflammation (19). By reducing inflammation, omega-3 fatty acids can help to soothe achy joints and even improve joint function over time. Say goodbye to stiff mornings and hello to smoother movements!

Turmeric

A close up image of turmeric powder and capsules

Turmeric is known for its vibrant yellow color and long history in Ayurvedic medicine. The active compound, curcumin, is a natural anti-inflammatory agent that can work wonders for joint pain (20). 

Many women experiencing menopause-related joint discomfort turn to turmeric to potentially reduce swelling and pain, all without the side effects of some over-the-counter painkillers. Whether in supplement form or as a spice in your meals, turmeric is a natural way to help ease inflammation and keep your joints feeling limber.

Vitamin D & K

While you might know that vitamin D is essential for bone health, pairing it with vitamin K is even better for your joints. Vitamin D helps your body absorb calcium, which strengthens your bones, but without vitamin K, that calcium might not end up in the right places (21). 

Vitamin K directs calcium to your bones, ensuring they stay strong while preventing it from building up in your joints—which can lead to stiffness and pain (22). Together, these vitamins can help support both bone and joint health, making them a smart addition to your menopause wellness routine.

Glucosamine

Glucosamine is a natural compound found in cartilage—the tissue that cushions your joints. As you age, your body produces less glucosamine, leading to stiffness and discomfort (23). Taking a glucosamine supplement can help lubricate your joints, reduce stiffness, and even slow down cartilage deterioration.

It’s a popular choice for managing joint pain, especially for women going through menopause. Think of glucosamine as the oil your joints need to move smoothly and pain-free.

Chondroitin

Chondroitin works hand-in-hand with glucosamine to support joint health. It helps keep cartilage hydrated and may prevent its breakdown, which is critical as your body ages (24). For menopausal women, maintaining healthy cartilage can mean less joint pain and more flexibility.

By taking chondroitin, you’re helping give your joints the cushion they need to handle everyday movements without the aches and stiffness.

When Should I See a Doctor?

If your joint pain or stiffness doesn’t reduce or go away during the menopause years and is interfering with your daily life activities, absolutely make an appointment with your doctor. After you’ve exhausted all the more conservative approaches, you can explore other options or other underlying causes.

The Bottom Line

If you're dealing with stiffness, swelling, or sharp joint pain during menopause, you're definitely not alone. Lower estrogen levels might be part of the issue, but other factors associated with menopause–like weight gain, decreased muscle mass, and decreased bone density—can also play a role.

So, what can you do about it? Regular exercise, a healthy diet, and supplements—like collagen, krill oil, and turmeric—can really help. And if the pain sticks around, don’t hesitate to talk with your doctor or a healthcare professional.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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