Do your knees feel stiff when you stand up? Are your fingers aching in the morning, your hips uncomfortable when you walk, or your shoulders more troublesome than they used to be?
If you've noticed new aches, stiffness or joint discomfort during perimenopause or menopause, you're not alone. Many women report muscle or joint symptoms during midlife. A recent systematic review and meta-analysis found that these symptoms were reported by around 57% of perimenopausal and 59% of postmenopausal women, although the studies varied considerably and cannot prove that menopause caused the pain. That said, it can be frustrating when your body starts feeling different without an obvious explanation.
Hormonal changes may contribute to these symptoms, but they aren't the only possible cause. Age-related changes, osteoarthritis, tendon problems, previous injuries, changes in activity and other health conditions can also affect your joints.
So rather than assuming every ache is hormonal - or dismissing it as simply getting older - it's worth understanding what may be contributing and what you can do to support your mobility and strength.
In this blog, we'll explore the possible relationship between menopause and joint pain, practical approaches to looking after your musculoskeletal health, and when to seek medical advice.
If you're experiencing joint pain alongside other changes, our full guide to menopause symptoms provides a broader overview of what you may experience during the menopause transition.
Why Can Menopause Affect Your Joints?
Some women notice joint aches, stiffness or muscle discomfort during perimenopause and menopause. These symptoms are often discussed as part of the wider musculoskeletal changes that can occur during midlife.
Oestrogen has roles in several body systems, including those involved in musculoskeletal health. Researchers are exploring how hormonal changes may influence pain, muscles, tendons, joints and surrounding tissues.
However, the relationship is complex. We cannot assume that a drop in oestrogen is the direct cause of every new ache, or that all joint pain experienced during menopause has the same explanation.
Other factors may be involved, including:
Changes in muscle strength: Muscle strength and function can change with age, activity levels and other factors. Muscles help support movement and everyday activities.
Joint and tendon conditions: Conditions such as osteoarthritis or tendon-related problems can cause pain and stiffness.
Previous injuries or repeated loading: An old injury or repeated physical demands may become more noticeable over time.
Sleep disruption and stress: Poor sleep can make it harder to cope with pain, while pain itself can disturb sleep.
Changes in activity: Doing less movement than usual - or suddenly increasing activity - may affect how your body feels.
The key is to look at the whole picture rather than automatically attributing your symptoms to menopause.
Which Joints Can Hurt During Menopause?
Joint discomfort can affect different areas of the body, and the location of the pain can offer useful clues about what might be happening.
Hip pain
You might notice discomfort when walking, climbing stairs, getting up from a chair or lying on one side.
Pain around the outside of the hip can sometimes be associated with greater trochanteric pain syndrome, which involves the tissues around the outer hip. Pain can also arise from the hip joint itself, the lower back or other structures.
The location, timing and triggers matter. Hip pain that occurs mainly when you lie on your side may need a different approach from pain that affects walking or comes with reduced movement.
If your hip discomfort is particularly noticeable when you're in bed, read our separate guide to hip or ear pain caused or aggravated by sleeping position. That article focuses on pressure, positioning and night-time comfort rather than general menopause-related joint pain.
Knee pain
Knees may feel stiff after sitting for a while, uncomfortable on stairs or sore during activities that put pressure through the joint.
Several things can contribute, including osteoarthritis, tendon problems, previous injuries and changes in activity. New or persistent knee pain deserves attention rather than being assumed to be hormonal.
Hand and finger pain
You may notice stiffness when you wake up, discomfort when gripping objects or difficulty with tasks that used to feel straightforward.
Hand pain can have several causes, including osteoarthritis and inflammatory joint conditions. If your fingers are swollen, unusually warm or persistently stiff, seek medical advice to help identify the cause.
Shoulder pain
Shoulder discomfort can make reaching overhead, dressing or sleeping more difficult. The cause may involve the shoulder joint, tendons, muscles or other structures.
As with other joints, it is important not to assume that menopause explains the problem without considering other possibilities.
A useful starting point: notice where the pain occurs, what makes it better or worse, how long it lasts and whether it affects your everyday activities. These details can help you explain the problem to a healthcare professional.
Is Your Joint Pain Caused by Menopause - or Something Else?
Menopause may be part of the picture, particularly if you've noticed several changes around the same time. But timing alone cannot establish the cause.
Joint pain can be associated with a wide range of conditions, including osteoarthritis, inflammatory arthritis, tendon problems, injuries and some infections. Pain can also be referred from another area, such as the back.
It is worth arranging a doctor’s appointment if your pain:
Persists, keeps returning or is getting worse.
Interferes with walking, sleep, work or everyday activities.
Comes with swelling, warmth or prolonged stiffness.
Affects several joints or is accompanied by other unexplained symptoms.
Is new and difficult to explain.
Seek urgent medical advice if a joint becomes suddenly very painful, hot or swollen, particularly if you also have a fever or feel generally unwell. These can be signs of an infection in the joint and need prompt assessment. If you have a significant injury and cannot put weight on the affected leg, seek urgent assessment.
You don't need to work out the cause by yourself. A healthcare professional can assess your symptoms and advise whether you need an examination, tests or a referral.
What May Help Menopause-Related Joint Pain?
The most useful approach depends on what is causing your pain. There is no single exercise, food or lifestyle change that will suit everyone.
However, a few general habits can support mobility, strength and overall health.
1. Keep moving in a way that feels manageable
When a joint hurts, it can be tempting to stop moving altogether. Yet for many musculoskeletal conditions, appropriately chosen movement can help maintain function and mobility.
Start with activities that feel manageable, such as short walks, gentle mobility exercises or another form of movement you enjoy. Build up gradually rather than pushing through significant pain.
If an activity consistently makes your symptoms worse, modify it and seek advice about alternatives.
You do not need to follow an intense exercise routine to begin building a more consistent movement habit.
2. Build and maintain muscle strength
Muscles help you carry out everyday activities, maintain balance and support movement. Strength training can be an important part of healthy ageing, including during and after menopause.
You could begin with simple exercises suited to your current ability, gradually increasing the challenge as your strength improves.
If joint pain makes exercise difficult, a physiotherapist or appropriately qualified exercise professional can help you identify suitable movements and adapt them to your needs.
For more detail, see my guide to strength training during menopause.
The aim isn't to force painful joints through a workout. It is to find a realistic way to maintain strength and function while respecting your symptoms.
For people with osteoarthritis, NICE recommends tailored therapeutic exercise, including local muscle strengthening and general aerobic activity.
3. Give recovery and sleep some attention
Pain and sleep can affect each other. Pain may wake you during the night, while poor sleep can make discomfort harder to manage the next day.
Try to establish a regular sleep routine and make your sleeping environment as comfortable as possible. If pain is worse in a particular position, experiment with a different position rather than continuing to lie directly on a painful area.
If night-time waking is becoming a pattern, my free 3AM Wake-Up Guide offers guidance on disrupted sleep during menopause.
Persistent sleep difficulties or pain that repeatedly wakes you are worth discussing with a healthcare professional.
4. Eat to support your overall health
Nutrition cannot guarantee relief from joint pain, and no single food has been shown to resolve every type of joint problem. However, a balanced eating pattern can help you meet your nutritional needs and support general health as you age.
A practical starting point is to include a variety of:
Vegetables and fruit.
Wholegrains and other fibre-rich foods.
Protein-rich foods such as beans, lentils, eggs, fish, dairy foods, tofu, poultry or other suitable alternatives.
Sources of unsaturated fats, including nuts, seeds, olive oil and oily fish.
A Mediterranean-style eating pattern is one way to bring these foods together. It emphasises variety and balance rather than relying on a single ingredient or supplement.
You can read more about the Mediterranean diet and how to put it into practice.
There is no need to buy expensive supplements or special oils in the hope of fixing joint pain. Whether a supplement is appropriate depends on your diet, health and individual circumstances. If you are considering one, ask your GP or pharmacist whether it is suitable for you, particularly if you take medication or have an existing condition.
5. Make changes gradually
When your body feels different, it can be tempting to overhaul everything at once: your diet, exercise routine, supplements and sleep habits.
That can quickly become overwhelming - and makes it harder to tell which changes are useful.
Instead, choose one or two manageable habits. You might begin with a short walk most days, include a protein source at meals or establish a consistent bedtime.
Give yourself time to notice how you feel, and adapt your approach to your symptoms and circumstances.
Small, sustainable changes are often more practical than a perfect plan you cannot maintain.
A Simple Way to Understand Your Joint Pain
Before making lots of changes, spend a week noticing your symptoms. You could record:
Which joints hurt or feel stiff.
When the discomfort occurs and how long it lasts.
Whether it is worse in the morning, during activity, after sitting or at night.
Whether you notice swelling, warmth or restricted movement.
What seems to help or aggravate it.
How the pain affects sleep and everyday activities.
This isn't a way to diagnose yourself. It is a practical record that may help you spot patterns and explain your symptoms clearly at an appointment.
If pain is persistent, worsening or interfering with daily life, don't wait until you've completed a tracking period before seeking advice.
The Bottom Line: Don't Assume Every Ache Is Hormonal
Joint pain and stiffness can be frustrating, especially when they appear alongside other changes during perimenopause or menopause.
Hormonal changes may contribute to musculoskeletal symptoms for some women, but there are many possible explanations for painful joints. The most useful next step is to understand your own symptoms, seek assessment when needed and choose practical ways to support your movement, strength and general health.
You don't have to accept persistent pain as an inevitable part of getting older - or try to solve it through diet and exercise alone.
Where to Start Next
If you want to make changes to your eating habits while supporting your overall health, start with my free 7-Day Menopause Meal Plan. It offers a practical starting point for planning balanced meals during menopause. It isn't a treatment for joint pain, but it can help you take a more consistent approach to everyday nutrition.
If you're experiencing several menopause-related changes and want to understand the wider picture, explore Menopause Essentials. It provides a structured starting point for understanding menopause and identifying practical next steps.
If you'd prefer more individual support, find out about menopause coaching and how personalised support can help you work towards realistic changes that fit your life.
And if you're unsure what kind of support would suit you, you can book a free 30-minute Menopause Clarity Call. We can talk through what you're experiencing, what you want help with and whether coaching would be a good fit.
You deserve to have your symptoms taken seriously. Understanding what may be contributing to your joint pain is a better starting point than blaming everything on hormones or trying to push through it alone.
References
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