Menopause and Joint Stiffness
Joint pain and stiffness during menopause are surprisingly common but they are not often talked about. Many women are caught off guard by aching knees, stiff fingers, or sore shoulders, and may assume it’s just ageing or early arthritis. But in many cases, it is simply a result of the hormonal changes that happen during menopause.
As your oestrogen levels decline, you may begin to notice discomfort in areas like the shoulders, hands, hips, or knees. Sometimes, this even develops into a condition known as frozen shoulder, which can significantly impact everyday movement.
In this blog, we explain why menopause affects the joints, how hormonal changes contribute to stiffness and inflammation, and how treatments like hormone replacement therapy (HRT) can help. We also share exercises that are gentle on the joints, foods that support joint health, and practical tips for feeling better naturally.
Why does menopause cause joint pain and stiffness?
Oestrogen plays a protective role in joint and bone health. It helps reduce inflammation, supports the production of collagen (which cushions your joints), and keeps your cartilage healthy and supple. When oestrogen levels start to fall during menopause, your body can experience a few important changes:
Increased inflammation – lower oestrogen levels can lead to higher levels of inflammatory proteins (cytokines), which may trigger joint pain.
Reduced joint lubrication – oestrogen helps maintain synovial fluid which is the natural lubricant in your joints. Less fluid can lead to stiffness and discomfort.
Weakened connective tissue – a drop in collagen can make tendons and ligaments less flexible and more prone to strain.
This all adds up to joints that feel stiff, sore, or even swollen, and this can especially be the first thing in the morning or after periods of sitting still.
Which joints are usually affected?
Most women experience joint symptoms in specific areas. The most commonly affected joints during menopause include:
- Shoulders
- Neck
- Wrists
- Hands and fingers
- Knees
- Hips
Often, the stiffness starts on one side and gradually spreads. Many women describe a generalised feeling of stiffness, particularly after sleep or sitting for a long time.
Frozen shoulder and menopause
One common issue we see in menopausal women is frozen shoulder, also known as adhesive capsulitis. This condition causes pain and a gradual loss of movement in the shoulder joint. It can make daily tasks like reaching, dressing, or even brushing your hair incredibly uncomfortable.
There appears to be a hormonal link. As oestrogen drops, the tissues around the joint can become inflamed and thickened, causing the shoulder capsule to tighten and restrict movement. Frozen shoulder is most common in women aged 40 to 60, particularly around the time of menopause.
Hormone Replacement Therapy (HRT) for joint stiffness
Hormone replacement therapy replaces the oestrogen your body is no longer producing. For many women, this can ease joint symptoms by reducing inflammation, improving joint lubrication, and supporting cartilage and connective tissue health.
There are studies suggesting that women using HRT often report less joint stiffness and pain compared to those who don’t. Of course, HRT is not necessarily right for everyone, so it is always best to talk through the benefits and risks with your GP or menopause specialist.
Exercises to support joint health
Gentle, regular movement can make a big difference when it comes to joint stiffness – you do not need to overdo it!
Here are some good options:
Stretching and flexibility work perhaps try yoga or pilates to keep joints supple.
Low-impact cardio such as swimming, cycling, and walking are all joint-friendly ways to stay active.
Strength training to help build muscle which supports the joints and helps prevent injury.
Range-of-motion exercises such as gentle shoulder rolls, neck stretches, and arm swings can help maintain mobility and reduce stiffness.
Even a short daily routine can go a long way in easing discomfort.
Nutrition for healthier joints
Your diet plays a powerful role in reducing inflammation and supporting your joints from the inside out. During menopause, you should try focusing on:
Omega-3 fatty acids that are found in fatty fish, walnuts, and flaxseeds
Calcium-rich foods such as leafy greens, dairy, or fortified plant milks
Vitamin D which you can get from sunlight, oily fish, or supplements
Antioxidant-rich fruits and veg like tasty berries, spinach, and sweet potatoes
Whole grains found in oats, brown rice, and quinoa
There is a lot of research now that points towards us all limiting processed foods high in sugar, refined carbs, and trans fats, as these can fuel inflammation.
A great resource: ZOE Science & Nutrition Podcast
If you would like to explore more about the role of food in reducing inflammation, we recommend listening to the ZOE Science & Nutrition podcast episode, “The Top 7 Foods to Fight Inflammation”.
It is an easy, engaging listen packed with practical tips. They discuss how inflammation affects the body and reveal seven simple, delicious foods like broccoli, dark chocolate, and olive oil that are backed by science to help calm inflammation and support overall health.
Make contact
If you are finding joint pain or stiffness is affecting your quality of life, please know you are not alone and there are options that can help. If you would like to explore whether HRT or other support might be right for you, do get in touch to arrange an appointment.
You can contact us 01252 915333 to by email to info@thefemalehealthclinic.co.uk
