Joint Pain and Menopause

What You Should Know

If you’ve noticed new joint pain, stiffness, or muscle aches during menopause, you’re far from alone. More than 70% of women experience musculoskeletal symptoms during this transition. While hot flashes get most of the attention, joint discomfort is one of the most common—and often overlooked—changes that can impact movement, workouts, and daily life.

Why It Happens

Falling estrogen levels affect your joints, muscles, and bones. Estrogen helps keep joints lubricated, supports muscle strength, protects bone density, and even influences how your body processes pain. As levels decline, many women notice stiffness (especially in the morning), muscle aches, and increased soreness after activity. Knees, hips, hands, and shoulders are often the first to speak up.

How Exercise Helps

The great news: movement is one of the most effective tools you have. Regular exercise improves joint flexibility, reduces stiffness, supports muscle strength, and boosts overall function. Strength training, stretching, low-impact cardio, and mobility work can all make a meaningful difference. Maintaining a healthy weight and prioritizing sleep also help reduce stress on the joints and improve recovery.

Other Options for Relief

For some women, lifestyle changes alone aren’t enough. Menopause hormone therapy may modestly improve joint pain, especially when paired with symptoms like hot flashes or night sweats. Simple pain relievers or other medications may also help, particularly when underlying osteoarthritis or poor sleep contributes to discomfort.

When to Talk to a Clinician

If joint pain is interfering with your workouts or daily routines, or if you’re not finding relief with basic strategies, it may be time to check in with a healthcare provider. The right plan—often a mix of movement, lifestyle support, and medical guidance—can help you stay active, strong, and comfortable throughout the menopause transition