Aching Joints & Arthritis

Menopause aches and pains can become more than a pain in the neck if you stumble into perimenopause unaware of what’s happening to your body. Known as 'Musculoskeletal Syndrome of Menopause', it’s a relatively new terminology that's now recognised in medicine. Coined by Dr Vonda Wright in her recent Review Article Climacteric ‘The musculoskeletal syndrome of menopause’.

In a nutshell, it describes the host of menopause symptoms relating to joint, muscle, tendon and ligament pain that women experience during their transition. Symptoms tend to peak in early post-menopause years and then generally improve, although a number of women continue having symptoms.

Perimenopause achy joints are pretty common, 71% of perimenopausal women will experience symptoms, from frozen shoulder to bursitis.

Menopause joint and muscle pain can affect almost every working joint. Backs, knees, and hips are most affected, followed by hands, fingers, wrists, shoulders and even your jaw! For some women, these aren’t anything more than minor twinges but for others, they can cause chronic, debilitating pain.

What causes menopause joint pain symptoms?

Loss of oestrogen! The hormone acts as an anti-inflammatory effect to the joints and muscles, therefore changes in oestrogen supply may increase inflammation. It is also an anabolic steroid that helps women maintain lean muscle mass. So, low levels of oestrogen can contribute to a reduction in muscle mass.

Wear and tear as we get older can certainly be part of the story, but hormones also play a major role. Oestrogen is present in almost very cell of a woman's body, while the relationship between joints and oestrogen is still somewhat unclear, it’s thought that oestrogen helps to keep our cartilage (chondrocytes) – the connective tissue in joints – healthy. It regulates the cells that make cartilage, so lower oestrogen levels post-menopause can lead to changes in women's cartilage and connective tissue.

It also helps the natural replacement of bone, maintains joint and bone health, and dampens inflammation and pain. When oestrogen levels start to deplete from perimenopause onwards, it could give way to gradual aches and pains, or sudden flare-ups.

Oestrogen protects our joints and reduces inflammation. As levels drop, inflammation may increase the risk of osteoporosis and osteoarthritis and make it more painful to move and be as physically active as previously.

That said, as always, don’t assume it’s menopause - check out aches and joint pains with your doctor to rule out any other underlying cause.

Is there a link between menopause and arthritis?

Menopause is associated with the onset of osteoarthritis, the most common form of arthritis, a progressive joint disease with characteristics of joint inflammation, stiffness, and joint pain. Declining oestrogen may contribute to the onset of osteoarthritis, most commonly seen in postmenopausal women. HRT has been shown to help reduce the symptoms and progression of osteoarthritis during menopause.

Menopause hip pain, shoulder pain and bursitis

Bursitis, a surprisingly common, often severe and disabling condition - a painful swelling of the bursa, small, fluid-filled sacs cushioning areas where bones would otherwise rub - is experienced by 1 in 4 women over the age of 50, often for long periods of 12 months, or more.

Hip or shoulder pain can develop without any particular trigger, or conversely by a change in lifestyle or activity. Hip bursitis in women is likely to be linked with ‘hormonal status’ - 45% of hip pain sufferers are post-menopausal women.

Recommended treatment for menopause joint pain?

Stretch muscles and strengthen bones through Pilates and yoga

Build up strength through strength & resistance training - slow and gentle wins the race
Use ice for inflammation - cold can reduce swelling and inflammation
Know when to stop & rest when exercising, ‘pushing through pain’ isn’t the answer
Move more, stretch, stand, and flex - avoid sitting cross-legged for long periods
Eat less flour, rice, pasta, sugars, and processed foods - studies link digestive disorders with joint inflammation, possibly due to diets high in refined carbohydrate
Eat more ‘anti-inflammatory’ foods including leafy greens and rainbow vegetables

Short-term use of over-the-counter painkillers and anti-inflammatory tablets or rubs may help take away the pain, but this isn’t a lasting solution. Check with a pharmacist or your doctor to ensure these are safe for you to use.

Does HRT help joint pain?

For those women who are able to take it, there is evidence that Menopause Hormone Therapy (MHT or HRT) helps with musculoskeletal pains during menopause. HRT in the form of oestrogen treatment has been shown to cause a reduction in joint pains linked to menopause. NHS Choices says it can be an ‘effective treatment’ for symptoms including ‘achy joints’ in the menopausal transition. It can also be helpful for women with arthritis post-menopause too. Various types of HRT are available – it’s best to talk to your doctor about which options may be best suited to you.

The benefits of HRT will be enhanced by doing regular strength and resistance training. Look for a Menopause Movement trained personal trainer or coach.