Recognising joint aches and inflammation in menopause
How does menopause affect bones & muscles?
Menopause can bring a range of symptoms, both physical and psychological, so it’s no surprise that your muscles, bones, and joints can be affected. Recognising that joint aches and inflammation in menopause are an actual thing can ease the uncertainty for those experiencing the various types of new aches and pains.
Oestrogen plays a crucial role in keeping bones strong and muscles healthy. Before menopause, it supports your cartilage and bones, helping them stay resilient. However, when oestrogen levels drop during menopause, bones can become brittle, muscles can shrink, and joints get stiff, leading to conditions like osteoporosis – (bones become fragile and more prone to breaking) and sarcopenia (loss of muscle mass and strength), causing pain and inflammation.
Musculoskeletal syndrome of menopause?
In a study published in July 2024, researchers found that over 70% of women going through menopause will experience symptoms like joint pain, muscle loss, or reduced bone density, with symptoms being so severe that they impact on daily lives for over 25% of women.
The study highlights that an understanding of the impact of low oestrogen on muscles and bones can lead to improved care and advice. Researchers have coined the term "musculoskeletal syndrome of menopause". The objective is to simplify and clarify concerns for both health professionals and women, making it easier to understand what is happening to the musculoskeletal frame and what can help. They believe this term “wraps up all those aches, pains, and other issues into one neat package that’s easier to understand and talk about” - issues like joint pain, muscle loss, decreased bone density (which increases fracture risk), tendon and ligament injuries, frozen shoulder, and the advancing osteoarthritis.
Many of these symptoms will not show up on an X-ray. Osteoporosis, sometimes called the silent killer has few, or no symptoms - patients are unaware of their bone loss until they experience fractures. Lack of awareness of musculoskeletal syndrome of menopause means that women and healthcare providers are not able to take preventative care steps that could help.
Joint aches & inflammation in menopause - what to look out for:
Our joints can undergo several changes, both pre-existing conditions and new issues can crop up. Some common signs that may indicate wear and tear or joint problems include:
Stiffness: Particularly in the morning, or after periods of inactivity
Pain: Persistent or occasional joint pain that might get worse with activity, or after prolonged periods of rest.
Swelling: Around the joints can be a sign of inflammation or fluid buildup.
Reduced range of motion: Difficulty in fully moving a joint or making certain movements .
Crepitus: A cracking, grinding, or popping sound when moving the joint.
Weakness: Or instability in a joint, which might affect balance or ability to perform day to day activities like climbing stairs or walking.
Redness and warmth: Joint may be inflamed or infected.
Changes in the shape of the joint: Lumps, bumps, or changes in appearance.
Tenderness: Pain or discomfort when touching or applying pressure to the joint.
If you're experiencing any of these symptoms, talk to a healthcare professional for an accurate diagnosis and appropriate treatment.
7 tips for dealing with musculoskeletal syndrome of menopause
1. Start by becoming aware: If you're approaching peri/menopause, discuss any joint pain or muscle weakness with your doctor.
2. Stay Active: Regular physical activity is crucial - weight-bearing exercises like walking, jogging, or strength training, help maintain bone density and muscle mass. Activities like yoga and Pilates can also improve flexibility and joint health.
3. Eat a Bone-Healthy Diet: Make sure your diet is rich in calcium and vitamin D, which are essential for bone health. Include foods like dairy products, leafy greens, nuts, and fatty fish. (naturally made by the body’s exposure to sunlight, the NHS recommends taking Vitamin D supplements, ideally all year round but certainly between October and April)
4. Strength Training: Try to include strength exercises at least two to three times a week. Focussing on all major muscle groups, it builds muscles; supports joint health and can prevent the loss of muscle mass that comes with reduced oestrogen levels.
5. Look after your joints: Follow proper techniques when exercising and avoid high-impact activities that could stress your joints. Try low-impact activities like swimming or cycling to keep your joints healthy and not put them under too much strain.
6. Manage weight: Excess weight can put joints such as knees, hips & ankles under strain.
7. Consider Menopause Hormone Therapy – MHT: (previously known as HRT) it may help with musculoskeletal issues. Discuss with a healthcare professional if MHT is appropriate, or other over the counter options that could help.
Don’t ignore those niggles, aches, and pains! Menopause may be a natural stage of life, but that doesn’t mean you have to accept physical decline. By understanding and addressing musculoskeletal syndrome during menopause, you can take proactive steps to enhance your well-being now and for the future.
Be informed, stay active, and look for professional support to keep your body strong and resilient.
August 2024
Our sister business Menopause Movement trains health & fitness professionals to appropriately treat and train menopause women.
If you want to find a menopause trained specialist to help you build strength, look no further! Search our Menopause Movement Directory.
Get more information from the Royal Osteoporosis Society on why exercise is important, how it helps, and what specific exercises are best for keeping bones strong and healthy.
