Hip Pain and Menopause: What You Need to Know
If you're experiencing hip pain during menopause and midlife, know that you're not alone. Joint aches and joint pains are incredibly common during these years, but it doesn't mean that you have to just live with them.
One of the easiest solutions if you're experiencing hip pain during menopause is to integrate strength training and mobility work into your regular routine. But, you may be wondering: "Where do I start?", "What is good for me to do?"
This blog will dive into menopause and its secondary effects, specifially hip pain.
Hip pain, "frozen hip", and gluteal tendinopathy
When I sat down to write this blog post, I realized that hip pain, "frozen hip", and gluteal tendinopathy were widely searched.
So, I figured I needed to begin this blog by discussing the differences between these aches and pains.
Pain in itself is a very different experience across the board for everyone, but typically I just want to know what type of pain someone is experiencing, in their words. I often hear sharp, achy, dull, and deep as answers. We can use these words to describe the generalized "hip pain" that will be referred to in this blog.
Frozen hip isn't typically a term that is widely used, but, just like frozen shoulder, hips can become tight, painful, and immobile. While I won't refer to "frozen hip" in this blog, know that the hormone changes during menopause have a direct effect on connective tissues, which makes joints like shoulders and hips more prone to feeling stiff and painful.
Gluteal teninopathy is an irritation of the gluteal tendons, and it leads to pain on the outside of the hip that is worse when lying on your side. Again, the hormonal changes during menopause can lead to changes in the joints and tendons, which can lead to gluteal tendinopathy.
For the sake of this blog, I'll refer to "hip pain" as the umbrella term. The deciphering of what it is, where it is, etc. is, of course, important, but my goal is to help you understand why it may be happening during your midlife and menopause years.
Why does hip pain show up around menopause?
In short, hormonal changes.
During menopause, women experience a decline in estrogen levels, which can affect joints, tendons, and the body as a whole unit.
And believe me when I say: I hear you. I've been there, too.
Estrogen plays a crucial role in maintaining joint health by promoting the production of synovial fluid, which lubricates the joints and reduces friction.
The reduction in estrogen levels during menopause can lead to a decrease in synovial fluid production, resulting in joint stiffness and increased risk of conditions like hip pain and frozen shoulder, because that inflammation can lead to a limited range of motion and pain.
The ways in which our joints fit together like puzzle pieces will help give a visual for how any added inflammation will not only shift those puzzle pieces, but then everything down the track is affected, too.
Muscles fire less optimally, bones move inside the joints differently, and the body will compensate for it. Even when you're in pain. If you've ever had knee pain and needed to limp to walk, you know what I mean.
Our body will find a way!
All of that to say that the changes that our body goes through during menopause can lead to menopause symptoms like joint pain and achiness.
But, if you're curious about what estrogen actually does and why this happens, here's the breakdown:
Estrogen and joint health
Estrogen helps regulate inflammation. With less estrogen, inflammatory processes in the body increase, which can make joints feel more painful and stiff.
Estrogen also influences the production of synovial fluid, which lubricates joints. Less estrogen = drier, less well-lubricated joints and that leads to more friction, stiffness, and discomfort.
Estrogen and tendons/ligaments
Estrogen supports collagen production and turnover. Collagen is the protein that gives tendons and ligaments their strength and flexibility.
When estrogen drops, connective tissue becomes less elastic, stiffer, and more prone to micro-injury or degeneration (and this is why tendinopathies are more common in perimenopause/menopausal women).
Estrogen and the whole body system
Lower estrogen is linked with bone density loss. The risk for osteoporosis goes up, especially at weight-bearing sites like the hip.
Estrogen plays a role in muscle mass maintenance. As levels fall, sarcopenia (muscle loss) accelerates, reducing hip stability.
Estrogen decline also alters pain perception and sensitivity, which can make aches and pains feel more intense.
So, it's not all in your head. Menopause and hip pain are linked.
What to do about hip pain during menopause
Here are some ways to manage and reduce menopausal hip pain:
Strength Training: Build and maintain muscle to support your joints and protect your bones. It doesn’t have to be fancy. Think dumbbells, resistance bands, bodyweight moves. But, you need to get stronger. I recommend strength training at least 2 times a week. If you don’t know where to begin, check out my FREE Meno-Strength Sampler Guide.
Keep Moving: Walking, cycling, swimming, Pilates, Yoga, stretching, mobility work - they all help keep the joints lubricated and reduce stiffness. One of my favorite sayings is “MOTION IS LOTION”.
Reduce Stress: Chronic stress increases cortisol and pain perception. Increases in cortisol increases systemic inflammation. Try breathwork, meditation, or simply carving out quiet time for yourself (reading a book, taking a bath, dancing).
Consider HRT/MHT: Menopause Hormone Therapy (Hormone Replacement Therapy) may help relieve joint and muscle pain in some women, especially when related to low estrogen. Talk to your doctor about whether it’s right for you.
See a Physical Therapist!: A PT can help assess your movement patterns, strengthen weak areas, improve your range of motion, and give you strategies to feel better.
Where to get help for hip pain and menopause through strength training (know exactly what you need to do)
It can feel incredibly overwhelming to know where to start with strength training, especially if you don’t feel like you know what you’re doing when it comes to lifting weights and getting stronger. I offer menopause strength programs and menopause coaching and would love to work with you.
Here are a few ways I can help you:
Get on the waitlist for my 1:1 Meno-Strength RX program: Personalized monthly fitness programming for women in menopause and midlife developed by a Doctor of Physical Therapy.
Empower Hour: 1:1 Coaching Session: This highly personalized session can be centered around a specific area that you need coaching on to help you meet your goals and answer any questions you have about menopause and strength training. You will leave this call with a newfound clarity and direction to help you move forward.
Grab my FREE Meno-Strength Sampler (just fill out the form below!): It’s a look inside my Meno-Strength 8-Week program and a way for you to get started TODAY!
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