Musculoskeletal symptoms of Menopause
20 Oct
October is Menopause Awareness Month
When people think of symptoms of menopause they might think of hot flushes, night sweats and anxiety but how many people know that your musculoskeletal health can alter during perimenopausal and menopausal years.
Understanding Musculoskeletal Symptoms of Menopause
Menopause is a natural phase in a woman’s life that marks the end of menstrual cycles, typically occurring in their late 40s or early 50s. Many women experience muscle and joint pain, stiffness, and even changes in bone health during and after menopause.70% of women that go through menopause experience musculoskeletal symptoms. Let’s explore the musculoskeletal symptoms of menopause, why they occur, and how to manage them.
What Causes Musculoskeletal Symptoms During Menopause?
The primary factor contributing to these symptoms is the decline in oestrogen levels. Oestrogen is not only a key hormone for reproductive health but also plays a vital role in maintaining bone density and regulating inflammation in muscles and joints. As oestrogen levels drop during menopause, several changes occur:
Bone Loss: Oestrogen helps protect bones by preventing bone resorption. During menopause, the accelerated loss of bone density can lead to conditions like osteoporosis, increasing the risk of fractures.
Joint Pain and Stiffness: Oestrogen has anti-inflammatory properties that help keep joints flexible and reduce swelling. With lower oestrogen, women may experience joint pain, stiffness, or swelling, especially in the knees, hips, and hands.
Muscle Weakness: Menopause can also lead to a loss of muscle mass (sarcopenia), contributing to general weakness and fatigue. This can affect daily physical activities, increasing the risk of falls or injuries.
Oestrogen is not the only hormone that can affect musculoskeletal health, hormones such a drop in testosterone levels, and a rise in cortisol, adrenaline and insulin can also have an affect on musculoskeletal health. Inflammation in the body is also driven by sleep disturbance and weight gain.
Common Musculoskeletal Symptoms
Joint Pain: Women often report aching or stiffness in their joints, particularly in weight-bearing areas such as the hips and knees. These symptoms may be worse in the morning or after periods of inactivity.
Muscle Pain and Cramps: Muscle stiffness, soreness, or frequent cramps can occur, particularly in the legs and back. Some women may notice these symptoms more at night, disrupting sleep.
Bone Pain or Tenderness: In some cases, decreased bone density can cause generalized discomfort or tenderness in certain areas of the body, although this is more common in advanced stages of osteoporosis.
Back Pain: The lower back is another area commonly affected due to changes in posture, bone density, and muscle strength.
Reduced Mobility: Overall stiffness and pain can make it harder for women to stay active, leading to reduced flexibility and range of motion over time.
Pain related to inflammation in tendons: It is much more common to develop issues such as rotator cuff injuries and plantar fasciitis
Pelvic floor symptoms: This is due to a change in strength of the pelvic floor muscles and external urethral sphincter.
Managing Musculoskeletal Symptoms of Menopause
While these symptoms can be uncomfortable, several strategies can help reduce their severity and improve quality of life:
1. Exercise
Strength Training: Incorporating weight-bearing exercises, such as resistance training or yoga, can help maintain bone density and muscle mass. It can also improve insulin sensitivity, mood, decrease weight gain, improve brain function, and pelvic floor health. Baron et al ( 2019) found that strength training can also decrease hot flushes by 44%.
Flexibility and Stretching: Stretching exercises, such as Pilates or simple morning stretches, can improve joint mobility and reduce stiffness.
Cardiovascular Activity: Walking, swimming, or biking can enhance overall fitness and support bone and joint health.
2. Dietary Changes
Calcium and Vitamin D: Ensuring adequate calcium intake (through dairy, leafy greens, or supplements) is essential for bone health. Vitamin D aids calcium absorption and can be obtained through sunlight or supplements.
Anti-inflammatory Foods: Foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, can help reduce inflammation in muscles and joints. A study by Walrabenstein in 2023 recommended that a predominantly plant based whole food Mediterranean diet as well a strength training, education and stress reduction decreased joint pain.
3. Hormone Replacement Therapy (HRT)
In some cases, doctors may recommend HRT to help restore oestrogen levels, alleviating joint and muscle pain. However, HRT isn’t suitable for everyone, so it’s important to discuss the risks and benefits with a healthcare provider.
4. Supplements
Some women find relief from musculoskeletal symptoms by taking supplements like glucosamine, chondroitin, or magnesium, which may improve joint flexibility and muscle relaxation.
5. Physiotherapy
A physiotherapist can create a personalized exercise plan to help maintain mobility, manage pain, and prevent further damage to joints and muscles. This would include advice and treatment for the pelvic floor is necessary.
Treatment is very holistic and will include discussion on how sleep and stress and diet could be affecting your symptoms.
Physiotherapists are able to offer pain relief options too such as manual therapy or acupuncture.
When to Seek Help
If musculoskeletal symptoms become severe or interfere with daily activities, it’s important to consult a healthcare provider. Persistent joint pain, back pain, or unexplained muscle weakness could be signs of conditions like osteoarthritis or osteoporosis, which require medical management.
Conclusion
Menopause is a time of significant physical changes, and the decline in oestrogen can lead to a variety of musculoskeletal symptoms. While joint pain, muscle aches, and reduced mobility are common, they don’t have to diminish your quality of life. With the right strategies, including regular exercise, a nutritious diet, and medical support when necessary, it’s possible to manage these symptoms effectively and maintain a healthy, active lifestyle throughout menopause and beyond.
If you are experiencing any of these symptoms, don't hesitate to get in touch with Wendy Farren