Menopause Joint Pain Relief: Strategies and Solutions

“It’s normal for perimenopausal and postmenopausal ladies to get musculoskeletal ache, which may manifest as joint ache, muscle stiffness, or normal aches,” says Traci Eliszewski, NP, a menopause-focused nurse practitioner with Forum Health. In actual fact, a November 2020 meta-analysis of 16 research on menopause and joint ache in Neural Plasticity¹ discovered that just about three-quarters of perimenopausal ladies say they usually have musculoskeletal ache.

In different phrases, that is no menopause myth. When you’re going via menopause with joint ache, this is a more in-depth have a look at why it occurs, different contributing components, and methods to appease the soreness.

Associated Tales

What causes menopause joint ache?

Menopause joint ache might be chalked as much as many components. Whereas aches, pains, and stiffness that strike or worsen throughout menopause are generally associated to your precise hormone adjustments, different issues may also be at play.

Hormone adjustments

Fluctuations within the hormone estrogen can have an effect on how your joints really feel. “Estrogen performs a job in sustaining joint well being and lubrication, so its decline can contribute to stiffness and discomfort,” Eliszewski says.

Hormonal shifts can have an oblique impact, too. They will trigger sleep disruptions (hiya, scorching flashes) and up the chance for emotions of hysteria and despair, all of that are related to worse joint ache, the Neural Plasticity evaluate concluded.

Weight acquire

Further weight can put extra strain in your joints, which can up the chance for aches or stiffness no matter menopause, per the American Academy of Orthopaedic Surgeons. However the danger for added kilos can go up throughout menopause, as a result of it is tied to “a shift in physique composition, with a lower in lean muscle mass and a rise in fats mass,” says Eliszewski.

Consider: Not everybody going via menopause will acquire weight, and never everybody must shed some pounds, both. Discuss along with your health-care suppliers about what’s best for you.

Growing older

Your joints have began to rack up extra age-related put on and tear by the point menopause rolls round, which may translate to extra ache and soreness beginning as early as your mid 40s, says the Cleveland Clinic.

Joint circumstances

Musculoskeletal circumstances turn into extra widespread as we become old. Some (like arthritis) aren’t all the time associated to menopause, although some analysis means that menopause-related hormone adjustments might improve irritation that raises the chance for rheumatoid arthritis, the Arthritis Foundation notes.

“Hormonal adjustments throughout menopause may contribute to circumstances like osteoporosis or osteoarthritis, additional exacerbating musculoskeletal discomfort,” Eliszewski says.

“Hormonal adjustments throughout menopause may contribute to circumstances like osteoporosis or osteoarthritis, additional exacerbating musculoskeletal discomfort.”—Traci Eliszewski, NP

What does menopause joint ache really feel like?

Joint ache that occurs throughout menopause feels just like joint ache that may occur for different causes. “Sufferers typically describe this ache as a boring, persistent ache within the joints or muscle groups, stiffness, or soreness that may have an effect on mobility and day by day actions,” says Eliszewski.

Does joint ache occur throughout a selected time in menopause?

Totally different folks have extra menopause-related joint ache at completely different instances. “Some ladies might expertise a rise in musculoskeletal signs through the early levels of perimenopause when hormonal fluctuations are most important,” Eliszewski explains. “As estrogen ranges decline extra sharply across the time of menopause, sometimes within the late perimenopausal and early postmenopausal levels, some ladies might discover an exacerbation of musculoskeletal ache.”

How long menopause symptoms last normally will typically range from individual to individual, too. The typical is about seven years, however can last as long as 14 years, per the National Institute on Aging.

The right way to deal with menopause joint ache

Wholesome way of life habits are sometimes on the core of easing joint ache throughout menopause, however there are additionally different choices you may take into account. This will embrace:

• Getting energetic day by day: This will sound counterintuitive, however transferring extra can really enable you to really feel higher, Eliszewski notes. The Centers for Disease Control recommends sticking with low-impact actions like strolling, swimming, or bicycling, as a result of they’re much less taxing on achy joints. Different good exercises for menopause joint ache embrace Pilates or weight coaching.
• Utilizing heat or chilly compresses: Warmth is more practical for menopausal arthritis reduction and stiffness, as a result of it boosts circulation and adaptability. Ice, however, is perhaps a more sensible choice for joint ache brought on by an harm, the Cleveland Clinic. For instance: When you get menopause hip ache at evening, you may attempt utilizing a heating pad in mattress.
• Taking ache relievers as wanted: Over-the-counter choices like acetaminophen, ibuprofen, or naproxen generally is a sensible choice for curbing occasional ache. It’s also possible to attempt making use of a pain-relieving ointment like capsaicin on to your stiff spot, suggests the Cleveland Clinic.
• Contemplating bodily remedy: When you’re coping with persistent ache or stiffness, particularly ache brought on by arthritis, physical therapy can educate you stretching and strengthening workout routines to alleviate your signs and make it simpler to do extra of your day-to-day actions, based on the Arthritis Foundation.
• Asking your physician about hormone alternative remedy: Taking estrogen “may help alleviate signs of hormone imbalance” that may occur as your hormones shift throughout menopause, Eliszewski says. Supplemental estrogen can also assist different menopause signs like scorching flashes and temper swings. You’ll be able to weigh the professionals and cons of hormone alternative remedy (HRT) along with your physician.
• Sustaining a wholesome weight in your physique form and measurement: When you and your physician have decided you will have obese that is affecting your joints, shedding weight in a wholesome method can cut back ache and enhance joint perform, based on the Arthritis Foundation. This may help take strain off of your joints. (After all, discuss to your physician earlier than beginning any form of weight-loss routine, to see if it is best for you.)

Stopping joint ache in menopause

As soon as you’ve got received your joint ache beneath management, there’s extra you are able to do to scale back the probabilities of flare ups and maintain your joints wholesome normally. Attempt to:

• Take note of your posture: Sitting and standing up straight may help cut back pressure in your muscle groups and joints, Eliszewski says. So, too, can utilizing correct lifting methods once you’re choosing up one thing heavy, like an enormous bag of groceries or a grandkid. “Bend on the knees, maintain your again straight, and carry along with your legs quite than your again,” she provides.
• Eat extra anti-inflammatory foods: Consuming patterns wealthy in vegetables and fruit, entire grains, wholesome fat, lean protein, seafood, and beans are tied to decrease charges of irritation, together with irritation in your joints, per Harvard Health Publishing. Some good snacks for joint pain to attempt? Go for a handful of walnuts, chia seed pudding, or a packet of tuna.
• Contemplate taking joint dietary supplements: Some analysis suggests choices like glucosamine and chondroitin, fish oil, S-adenosyl-methionine (SAM-e), curcumin, and nutritional vitamins Okay and D have been proven to help joint well being and cut back ache and stiffness, the Arthritis Foundation says. Different useful vitamins and minerals for adults over 50 embrace calcium, vitamin B12, and vitamin E.

When to see a physician

If at-home treatments aren’t doing sufficient to handle your menopause joint ache and stiffness, or in case your discomfort is making it tougher to do on a regular basis actions, let your physician know. They will ask about your signs, look at your joints, and assist determine what’s driving the issue, so you may determine about one of the best remedy possibility.

FAQ

Will joint ache from menopause go away?

This depends upon the particular person. “Some ladies might expertise a discount in musculoskeletal ache post-menopause, whereas others might discover that their signs persist and even worsen,” Eliszewski says. Whereas discomfort pushed by hormonal fluctuations will possible ease up after menopause, components like growing older, altering in physique composition, or the event of recent musculoskeletal circumstances can nonetheless contribute to ache, she provides.

Finally, it is doable to get postmenopausal joint stiffness and ache.

What’s the greatest pure treatment for menopause joint ache?

There isn’t any one “magic bullet” of pure treatments for menopause joint ache. That stated, wholesome way of life habits like train, bodily remedy, consuming a balanced food plan, and even taking pure dietary supplements for menopause joint ache can add as much as reduce discomfort.

What dietary supplements assist menopause joint ache?

Analysis suggests there could also be some useful dietary supplements for menopause joint ache. This consists of glucosamine and chondroitin, fish oil, S-adenosyl-methionine (SAM-e), curcumin, and nutritional vitamins Okay and D. All have been proven to help joint well being and cut back ache and stiffness, the Arthritis Basis notes. Your physician may help you determine which joint complement is best for you.