What can you do to improve menopausal joint pain?
Managing your menopause joint pain may require a bit of a lifestyle overhaul. Once hormones are balanced - if this is the main cause - joint pain should recede. Making lifestyle changes to diet, managing stress and looking after yourself will also help!
Maintain a healthy weight
Controlling your weight in menopause can help with musculoskeletal pain. It’s a good idea to start exercising gently and gradually build up the intensity to control your menopausal weight gain.
Even being a few pounds overweight can put your weight-bearing hips and knees, under pressure. The US Arthritis Foundation say that every pound of extra weight you carry puts about 4 pounds of extra pressure on the knees, while chemicals released by fat also cause inflammation.
Stay fit and active
A New York Times article on bone health and ageing, advocates building up muscle strength using low-impact exercises; try cycling and exercising in water.
Improve strength
Improving your body strength to help reduce muscle and joint pain will help to improve flexibility and suppleness. Pilates and yoga are both good ways of doing this. Watch our video with easy exercises for menopause.
Consult your doctor or Chartered Physiotherapist before starting an exercise programme if you are experiencing significant menopause muscle aches and pains, especially back pain.
Looking for a menopause trained fitness coach?
Our sister business Menopause Movement has trained over 200 fitness professionals who understand the barriers that face menopausal women to exercise. Find someone in your area by checking the Menopause Movement Directory.
Check out your posture
When you’re feeling achy and stiff, you may overcompensate by the way you hold your body, straining muscles and causing spasms. Stretch your skeleton by learning a few simple stretching exercises.
Stress buster
When stressed your body releases cortisol, which can cause inflammation. Find your own stressbuster to control your cortisol levels, preventing perimenopausal aches and pains. Try yoga, meditation, mindfulness or do low impact exercise such as walking.
Stress caused by menopause can sometimes make joint pain feel worse. Pain and stiffness can also feel worse if you feel anxious or depressed. Cognitive Behavioural Therapy (CBT) can help you to change the way you think about joint pain and help you to break out of the cycle of pain, low mood, stress and anxiety.
Self-care for menopause joint pain
Stretching muscles and strengthening bones with Pilates
Building up strength through training - slow and gentle wins the race
Ice for inflammation - cold can reduce swelling and inflammation.
Over-the-counter pain relief.
Recognising ‘pushing through pain’ when exercising isn’t the answer
What to avoid
Sitting cross legged
Sitting for long periods
Putting all the weight on the painful side
If joints are causing you significant pain a Chartered Physiotherapist can help with strengthening exercises and rehabilitation.