Menopause and Body Aches: What To Know
If you are a woman in midlife, you probably have noticed that you are feeling more stiff, more sore and more achy these days. You're not imagining it — and you're definitely not alone. You might assume these muscle aches (also known as myalgia) are just a normal part of aging. But there’s a good chance that shifting hormones are contributing to at least some of your discomfort.
We all expect hot flashes, sleep disturbances, and many of the more "typical" menopause symptoms. But joint and muscle aches?! Really?
Unfortunately, yes — it’s a very real and very frustrating part of the menopause transition.
The tricky part is that these symptoms often fall under the radar of many doctors and these doctors often dismiss them as unavoidable and just part of normal aging.
So, let me break it down for you — what’s going on, and what can you do about it?
Why Does Menopause Make Everything Ache?
It comes down to hormones, specifically estrogen. Estrogen doesn’t just impact your reproductive system. It plays a major role in your musculoskeletal health too — affecting everything from bone density to muscle function to joint lubrication.
As estrogen levels drop during perimenopause and menopause, you might notice:
Joints feeling stiff or swollen
Muscle soreness (even when you haven’t done a tough workout)
General aches that seem to come out of nowhere
Slower recovery from activity or injury
New diagnoses like tendonitis, bursitis, or frozen shoulder
Estrogen helps reduce inflammation, supports cartilage health, and keeps tendons and ligaments flexible. Without it, your body can feel a little... creakier and ache-ier. Research also shows that as we age, we tend to become more sedentary — and less movement means more stiffness and a greater impact from those hormonal changes.
Due to the high prevalence of these body aches and pains that often go undiagnosed or misdiagnosed during menopause, Dr. Vonda Wright coined the term The Musculoskeletal Syndrome of Menopause. She uses it to describe the collection of symptoms - joint pain, muscle stiffness, tendon issues, and loss of strength - that many women experience as a result of declining estrogen levels. By naming this syndrome, Dr. Wright brings attention to the impact menopause has on the musculoskeletal system and encourages more targeted diagnosis and treatment.
Joint pain during menopause can also be linked to other conditions, like osteoarthritis — a common cause of stiffness and discomfort, especially in adults over 45. Research has found potential connections between menopause, declining estrogen levels, and an increased risk of developing osteoarthritis.That’s why it’s a good idea to consult a healthcare provider, who can help rule out other causes, provide a proper diagnosis, and guide you toward effective treatment options.
Where Do You Have Body Aches?
Common Areas of Musculoskeletal Aches and Pains in Midlife Women:
Neck and Shoulders: Increased tension and tightness. It can be exacerbated by poor posture, stress, and reduced tissue elasticity associated with estrogen decline.
Lower Back: Lumbar spine discomfort can result from decreased core stability, age-related degenerative disc changes, and reduced estrogen’s impact on connective tissue integrity.
Hips: Pain in the hip region may stem from joint stiffness, reduced synovial fluid, gluteal tendinopathy, or tightness in the hip flexors, all of which can be influenced by hormonal shifts.
Knees: Increased pain in the knees can be due to sarcopenia (loss of muscle mass), increased joint loading from weight gain, and early osteoarthritic changes.
Hands and Fingers: Stiffness or discomfort, particularly in the morning, may indicate menopausal-related arthralgia or even early-onset osteoarthritis.
Feet and Ankles: Increase pain and soreness in the plantar fascia area (bottom of feet) and achilles tendons or generalized stiffness may occur due to changes in joint mobility, reduced collagen, or inflammatory processes.
Widespread Muscle Aches: Generalized myalgia may feel similar to delayed-onset muscle soreness (DOMS) or flu-like body aches and can occur even in the absence of increased physical activity, likely due to hormonal changes affecting pain thresholds and inflammation.
What Causes These Aches and Pains?
Here’s a quick rundown of what might be contributing to your aches and pain:
Declining Estrogen – Fewer anti-inflammatory effects, reduced joint lubrication, and cartilage support.
Muscle Loss – Sarcopenia (age-related muscle loss) leads to less joint support.
Lower Activity Levels – Movement often decreases with age, but less motion equals more stiffness.
Bone Density Changes – Weaker bones may become more vulnerable to possible fractures and pain.
Weight Gain – Added weight (especially around the midsection) increases pressure on your joints.
Increased Inflammation – Hormone fluctuations can raise inflammation levels, making pain and osteoarthritis worse.
Studies show that more than 50% of women experience some level of musculoskeletal discomfort during and after menopause — and symptoms can linger for years as hormone levels stabilize.
So, What Can You Do About Aches and Pains During Midlife and Menopause?
There is good news… You are not powerless!
Here are some simple, science-backed strategies to manage and reduce menopausal aches:
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”.Prioritize Sleep
Rest is when your body repairs itself. Poor sleep can make pain feel worse. Work on improving your sleep routine and habits.Reduce Stress
Chronic stress increases cortisol and pain perception. Increase in prolonged cortisol, increases systemic inflammation. Try breathwork, meditation, or simply carving out quiet time for yourself (reading a book, taking a bath, dancing).Eat an Anti-Inflammatory Diet
A Mediterranean diet is recommended along with eating more omega-3s (salmon, walnuts), leafy greens, colorful veggies, and lean protein. Reduce sugar, processed food, and alcohol (yes, alcohol!).Eat More Protein: Protein is the building blocks for muscle. Eating adequate protein will help maintain and even increase (if you are strength training too) your muscle mass.
Supplements
Consider collagen, curcumin (turmeric), magnesium, or omega-3s to support joint and muscle health.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.
Final Thoughts: You’re Not Imagining It
Menopause and body aches are deeply connected, and it’s time we talk about it more openly. Just because something is “common” doesn’t mean you have to accept it as your new normal.
Support is out there — and there are so many steps you can take to feel stronger, looser, and more like yourself again.
I offer physical therapy solutions and coaching for women in midlife and can help you with strength training, building a healthy lifestyle, and addressing any aches and pains.
