Why Menopause Causes Joint Pain (And How Strength Training Helps)

You’re in your 40s and you have started to notice that your knees, hands or shoulders have started aching in ways they never did? You’re not alone. Joint paint is one of the most common yet least talked about symptoms of the menopause transition, having one culprit to blame: estrogen.

Estrogen connection

Estrogen is a natural anti-inflammatory that acts throughout the body. According to the Arthritis Foundation, estrogen is found in muscles, bones, joints, tendons and ligaments due to their anti-inflammatory capacity. Well, when estrogen levels decline during perimenopause and, consequently, menopause, those systems lose some of their natural protection, which triggers the pain.

A study published by the National Institutes of Health showed that roughly 70% of women report muscular or skeletal symptoms during menopause and joint pain was reported more than hot flashes for example. The same research also explains that estrogen receptors sit in every part of the musculoskeletal system so, when it drops, every part is affected.

Estrogen plays a role in maintaining cartilage and supporting collagen production, which is the protein that keeps the connective tissue strong and flexible. When estrogen levels decline, cartilages become thinner and collagen breaks down faster, leaving joints less cushioning.

It is not only a joint problem

Menopause accelerates the loss of muscle mass and strength, creating a condition called sarcopenia. A study following postmenopausal women found measurable declines in their quadriceps and grip strength in less than a year.

Why does it matter? Because muscles act as shock absorbers for joints. When the muscles weaken, joints are forced to absorb more direct mechanical stress, which can increase the pain. So, less estrogen leads to more inflammation and less muscle support, which leads to more joint strain and, furthermore, pain.

Strength training as a treatment

Fortunately muscle loss and joint discomfort can be reversed. Both the Arthritis Foundation and the NIH point that strength training is one of the most effective tools women have during this transition. Building and maintaining muscle gives joints more support, reduces the mechanical load they carry and can help offset the inflammatory effects of declining estrogen.

Beware that the way you train matters as much as if you’re training or not. Joints and connective tissue often respond differently to load than they did before menopause, which means that recovery can take longer and form matters more in protecting tender joints from unnecessary strain. 

This is why proper help is so important. A trainer who understands these hormonal changes can adjust intensity, correct your form, and build a program surrounding your needs. At Papayya, our trainers work tirelessly to make sure that the guidance they give you through your session resonates as a complement to medical care.

Bottom line

Joint pain during menopause is real and driven by your hormones. Declining estrogen reduces the body’s natural anti-inflammatory protection and it affects cartilage, collagen and muscle loss, which can leave joints feeling stiffer and more painful than before. 

The good news is that proper strength training, done consistently, is one of the most well-supported ways to fight back as it rebuilds the muscular support that your joints rely on and may help ease the inflammatory load that estrogen used to manage on its own.

Please, make sure that if the pain is new or severe, visit a healthcare provider first.

Sources

• Arthritis Foundation — Joint Pain in Menopause
• National Institutes of Health (PMC) — Joint Pain in Menopause: Mechanisms and Management
• National Institutes of Health (PMC) — Estrogen-Alone Therapy and Joint Symptoms in the Women's Health Initiative
• PubMed — Changes in Muscle Strength in Women Following the Menopause: A Longitudinal Assessment of the Efficacy of Hormone Replacement Therapy, Clinical Science, 1999

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