Joint Pain and Body Aches | The Rosewoman Library

When Everything Hurts

One day you wake up and your body aches. Your knees protest on stairs. Your fingers are stiff in the morning. Your shoulders hurt for no reason. You wonder if you slept wrong, exercised too hard, or suddenly developed arthritis.

Then it keeps happening. The aches become a constant companion.

Joint pain and musculoskeletal symptoms are among the most common—and least discussed—symptoms of perimenopause and menopause. Up to 70% of women experience them, yet many don’t connect the dots to hormonal change.

The Estrogen Connection

Estrogen affects joints and muscles in several ways:

Inflammation: Estrogen has anti-inflammatory properties. As it declines, inflammation can increase throughout the body, including in joints.

Cartilage: Estrogen receptors exist in cartilage. Hormonal changes may affect cartilage health and joint lubrication.

Collagen: Estrogen supports collagen production. Declining estrogen affects connective tissues throughout the body.

Pain perception: Estrogen influences how we perceive pain. Changes in estrogen can lower pain thresholds.

Fluid retention: Hormonal fluctuations can affect fluid balance, contributing to joint stiffness.

What It Feels Like

Menopausal joint symptoms often include:

Morning stiffness: Joints feel stiff upon waking, loosening with movement

Aching joints: Particularly knees, hips, hands, and spine

General body aches: A sense of all-over discomfort

Increased soreness after exercise: Recovery takes longer

Trigger points: Tender spots in muscles

“Traveling” pain: Symptoms that move around the body

The pattern often distinguishes it from other conditions: symptoms may fluctuate with hormonal changes, improve with movement, and not follow typical arthritis patterns.

Is It Menopause or Something Else?

Joint pain has many possible causes. It’s worth ruling out:

Inflammatory arthritis: Rheumatoid arthritis, psoriatic arthritis—these require specific treatment

Osteoarthritis: Wear-and-tear arthritis that increases with age

Thyroid disorders: Can cause joint and muscle symptoms

Vitamin D deficiency: Common and can cause musculoskeletal pain

Fibromyalgia: Chronic pain condition that can emerge in midlife

If symptoms are severe, persistent, or accompanied by swelling, redness, or fever, see a healthcare provider for evaluation.

What Helps

Movement

Counterintuitive as it seems, movement often helps more than rest:

Regular exercise: Keeps joints lubricated and muscles supportive

Stretching: Daily stretching reduces stiffness

Yoga: Particularly helpful for joint mobility and pain

Swimming/water exercise: Low-impact movement that’s gentle on joints

Walking: Simple, accessible, effective

The key is consistent, moderate movement—not pushing through pain, but not avoiding all activity either.

Hormone Therapy

For some women, HRT significantly reduces joint pain—likely through estrogen’s anti-inflammatory effects and support of connective tissues.

If joint pain arrived with perimenopause and significantly affects quality of life, this is worth discussing with your provider.

Anti-Inflammatory Approaches

Diet: Anti-inflammatory eating patterns (Mediterranean diet, reducing processed foods and sugar) may help

Omega-3 fatty acids: Fish oil has modest anti-inflammatory effects

Turmeric/curcumin: Some evidence for joint support

Reducing alcohol: Alcohol can increase inflammation

Sleep

Poor sleep increases pain sensitivity. The sleep disruption common in perimenopause can amplify joint symptoms. Prioritizing sleep often reduces pain.

Stress Management

Chronic stress increases inflammation and pain perception. Stress reduction practices may help with joint symptoms indirectly.

Weight Management

Excess weight puts additional stress on joints, particularly knees and hips. Even modest weight loss can reduce joint pain.

Targeted Support

Physical therapy: Can address specific joint issues and movement patterns

Massage: Helps with muscle tension and trigger points

Heat/cold: Heat for stiffness, cold for acute inflammation

OTC pain relievers: Occasional use of NSAIDs (ibuprofen, naproxen) can help; not ideal for long-term use

The Trajectory

For many women, joint symptoms improve after menopause as hormones stabilize. The intense fluctuations of perimenopause may be driving some of the symptoms.

Others find that joint health requires ongoing attention—continued movement, possible hormone support, and lifestyle factors.

When Pain Affects Everything

Chronic pain affects more than the body. It affects mood, sleep, relationships, and willingness to be active—including sexually active.

If joint pain is limiting your life, take it seriously. Seek evaluation to rule out other causes. Try interventions systematically. Don’t assume this is just something you have to live with.

Your body is asking for attention. That attention is worth giving.

Go Deeper

These are the original writings this entry draws from: