This week’s Wellness Newsletter is here.
Joint STIFFNESS For Post Menopausal Women
Have you noticed more joint stiffness, aching hips, sore shoulders or niggling tendon problems since entering perimenopause or menopause?
We hear about hot flushes, sleep disruption and changes in body composition, but the effect menopause can have on our muscles, joints and connective tissues receives far less attention.
What’s the connection?
Oestrogen has a role in maintaining our muscles, bones, cartilage, tendons and ligaments. As levels fluctuate and eventually decline during menopause, some women notice changes in how their bodies move, feel and recover.
Researchers have proposed the term “musculoskeletal syndrome of menopause” to describe the combination of joint pain, loss of muscle and bone strength, tendon problems and reduced physical function that can occur during this transition.
How can menopause affect tendons?
Tendons connect muscles to bones and are primarily made from collagen.
Oestrogen influences collagen turnover and how tendons respond to load. When oestrogen levels decline, tendons may become stiffer, less resilient and slower to recover from exercise or repetitive activities.
This may contribute to an increased risk of tendinopathy—the persistent pain and reduced function associated with an overloaded or irritated tendon.
Common problem areas include:
- Achilles tendon and heel
- Plantar fascia underneath the foot
- Gluteal tendons at the side of the hip
- Hamstring tendons
- Rotator cuff and shoulder
- Elbow and wrist
The evidence is still evolving, and hormones are rarely the only factor. A sudden increase in exercise, repetitive movements, previous injuries, reduced muscle strength, footwear, body weight, sleep and recovery can all play a part.
What about joint pain?
Perimenopause and menopause can be associated with aching, painful or stiff joints. The hands, knees, hips, shoulders and spine are commonly affected.
Reduced oestrogen may influence inflammation, pain sensitivity and the tissues surrounding a joint. However, not every painful joint is caused by menopause. Osteoarthritis, inflammatory arthritis, bursitis, injury and other medical conditions can produce similar symptoms.
What can help?
Keep moving
Complete inactivity can make stiffness and weakness worse. Walking, mobility work, swimming, Fitness Pilates and gentle cardiovascular exercise can all help you remain active.
Build strength progressively
Strengthening the muscles around a joint provides additional support. Tendons also need appropriate loading to stay strong, but increases in weight, repetitions and training frequency should be gradual.
Include strength training at least twice a week, working at a level suitable for your experience and health.
Avoid sudden changes
Problems often appear when we suddenly add more running, jumping, walking, weights or classes than our body is prepared for.
Build your training in stages and allow adequate recovery between harder sessions.
Warm up properly
Prepare your joints and muscles with controlled mobility and lighter versions of the exercises you are about to perform. A towel, resistance band or yoga strap can be brilliant for gentle upper-body mobility.
Prioritise recovery
Sleep disruption, stress and inadequate nutrition can all affect how well we recover. Try to include regular rest, sufficient protein, a balanced diet and plenty of fluids.
Get the right support
A physiotherapist can assess persistent tendon or joint pain and provide an individual strengthening and rehabilitation plan.
If you are experiencing other menopause symptoms, speak to your GP or a qualified menopause healthcare professional about your treatment options. Research into HRT and tendon health is still limited, so HRT should not be viewed as a stand-alone treatment for an injury.
When should you seek medical advice?
Contact your GP or physiotherapist if:
- Pain is affecting normal activities or sleep
- Pain or swelling is worsening or keeps returning
- Symptoms have not improved after two weeks
- Morning stiffness lasts longer than 30 minutes
- You are unsure whether it is safe to exercise
The key message is not to stop moving. Your exercise may simply need to become more progressive, balanced and recovery-focused as your body changes.
Have you noticed more joint stiffness or tendon problems during menopause? Reply and let me know—I’d love to hear about your experience.
Rachel x
07976 268672
PS hope to see you in class soon 🙂
Join me for a Class
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including:
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
• 7 Day WalkFit Programme
Here’s the link to book and use the code SUMMER for half price
